A Brand New Shovel Flag was planted and 9 Faithful headed out in the gloom…

Circumnavigate the Chapel – 3x

Straight into a modified Century Club – 25 X of SSH, MC, IW, SSH; Circumnavigate again – Dips, Right Step Ups, Left Step Ups, Derkans; Circumnavigate again – Low Flutter, Dolly, LBC, V Ups;

Sprint down the Snake to Plankorama at corner of Regent Park;

Mosey to Bulldozer Hill – Jacob’s Ladder with Turkish Getups and Burpees;

Mosey to RP Corner;

Sprint back down the Snake to plankorama on Hamburger Hill;

COT

Naked Moleskin – When we arrived on foot to Bulldozer Hill and started running down it, I realized that I should have hit my odometer when I scouted it this morning before the workout, because it would have shown it as over a 1/4 mile…  So a full Jacob’s Ladder in the 15 minutes that were left would have been next to impossible, even for the trackstars.  An audible quickly cured my miscalc and got all the PAX, including the Six, back to Hamburger Hill at the precise time for COT.  Not a lot of Mumble Chatter from the Pax this am, except to remark that I don’t need to continue to try and prove my virility compared to WWL anymore…  Noted, but the beatdowns will continue until morale improves!!!

Li’l Mike, Out.

The shovelflag was planted and 5 of the faithful launched into the rapidly receding gloom.

The Thang:

Circumnavigate campus (2x)

Circle of Warmup – SSH (25); IW (25); Squat (25); MC (25)

Mosey to Circle of Picnic – Dips (25), Dollies (25), Freddie Mercury (25), Oblique crunches (15 each side), V-Ups (15)

Egress off campus down Dorman Road

Sidewalk Corner 2Corners – Sprint to Burpees (10), Sprint to Squats (15), Sprint to Merkans (10)

Plankorama in the Traffic Circle

Full Jacob’s Ladder up Hill 515 to squats at Top and Bottom

Mosey back to Sidewalk of Suck for more C2C, Burpees and Squats

All out down the Traffic Gauntlet to COT

Naked Man Moleskin –

After WWL put the smokedown last week and made my previous Qs look like nature hikes, the heat was brought, especially with the sidewalk of suck.  Hill 515 was also a crowdpleaser – we need a name for aforesaid.  Hamburger Hill and The Lurker are already taken.  5 PAX COT was pretty cool – it is good to be able to share amongst the Faithful.

10 faithful converged in the Abundant Hope Church parking lot for a change of pace workout with a guest Q.

The Thang:

3 warm up laps around church property

COP: 10 burpees (had to start off strong that this wasn’t going to be your typical Little Mike as Q workout!), 30 SSH, 20 squats, 20 imperial walkers, 10 squat-merkins, 20 mountain climbers, 10 merkins, 20 bicycles

Line em up facing the long way of parking lot.

Sprint down and back

Karaoke down and back

side shuffle down, sprint back, change sides-repeat

Lung walk down, lunge walk 1/2 cave man walk 1/2

Modified beat- suicide with 10 squats 1/2 way, 10 merkins at starting line

Repeat with backwards run and 5 burpees

Plank series

Frog jump 1/2, alligator merkins 1/2

Frog jump 1/2, peekaboo street jumps 1/2

6 MOM (Beacon departs a little early…. missed the 4th quarter)

Mosey to hill in front of church

Bear crawl to top of hill, 5 merkins, jog down, 10 squats, repeat for 5 cycles

Partner up, partner A wheel-barrels up, jog down, partner B wheel-barrels up, job down, 10 sumo squats- repeat for 5 cycles each

COT

Moleskin: A solid hard work put in by all this morning. T-claps to Little Mike for keeping the mumble chatter going throughout the pax…. didn’t realize he was bilingual either…

Shout out to the Fort pax that joined this morning, Crab Cakes, Beacon, Cake Boss! Beacon and Cake Boss live a little too close for coming up with excuses for fartsacking on future posts.

BTW, who get’s named Iron Lady…. just saying….

WWL

The Thang

9 Faithful launched into the Gloom for the second week of a new plant as part of the Abundant Hope Men’s Discipleship Program:

Circumambulate the Abundance (2x) to COP

SSH – 25

Imperial Walkers – 25

Mountain Climbers – 25

Merkans – 15

Mosey to Practice Field

Quick Feet/Jump Pivot/Up-down Combos – commands called by each PAX

Mosey to the Courtyard of Picnic

Century Club – 25 x of Dips, Incline Push ups, Step ups, Derkans, Circumambulate the Abundance betwixt each set

Mosey to Astroturf Practice Field

Six Minutes of Mary – Hello Dollies (25), Freddie Mercuries (25), LBCs (25), V Position situps (20), Pike Oblique Crunches (15x each side), Superman, Belly Prone SSHs (10)

Mosey to front lot, Mosey back to Astroturf Practice Field

Pushorama – Merkans (15), Wide Arm (15) Stagger Right (10) Carolina Dry Docks (20)

COT

Naked Moleskin – “What time does a 5:45 workout start…” Even with limited real estate, we were able to get an Abundance of Pain this am at the second week of a new workout plant that is part of the men’s discipleship program for Abundant Hope Church.  The AHPax were joined by Earhart for his third F3 workout after a quality out of town EH was thrown on him while he was up in Raleigh.

Just want to say that it is a #Honorandprivilege to serve as QIC for this men’s discipleship group. It brings special meaning to the COT when it is with a group of guys from my church.  While there, I marveled at how discussions about the Third F oftentimes result from repeated application of the first 2, so it is especially neat to see it inverted in this case with the Third F reaching out to F3 to bring in the other two.  The result is how it should be – all three Fs firing solidly on all cylinders!