At least that’s what the PAX thought they were getting into when I told them I was filling in for Zima and using the weinke he created… It was slightly less terrible than that, but it still was pretty sucky…

The Thang:
Jog from Ballroom to the bottom of the hill with some dynamic warmup mixed in on our way down to the cul-de-sac. Frankensteins, knee-to-chest pulls, high knees, etc…
At the bottom, we circled up for:
Windmill x15
SSH x25
Mtn Climbers x25
Imperial Walkers x15

Drop the Bomb (Super 21 over 3 cycles)
Cycle 1 (1-7):
Diamond Merkins and Jumping Lunges
Cardio Break (Run to halfway up hill and Back)
Cycle 2 (8-14)
Merkins and Monkey Humpers
Cardio Break (Run to halfway up hill and Back)
Cycle 3 (15-21)
CDD and Squats
Cardio Break (Run to halfway up hill and Back)

Ab Ladder (Run a lap, do 25 reps of an ab exercise, repeat for as long as you want or until someone splashes merlot) We did 25 double count flutters, 25 double count Hello Dollies, and 25 double count Dying Cockroaches each with a lap around the small lot at the bottom in between…

Return to COT

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NMM: Always glad to lead, more glad to be out there working alongside my friends. Zima has a sports hernia and is out from all activity for at least the next week, so prayers for him to recover so he doesn’t go completely insane from doing nothing…

Check your email for announcements and such and BRING A GUY next time you post. Remember if you think is strictly a workout group, you’re doing it wrong…

Helmet, out.

10 men braved the cool breezy morning at the Ballroom to mosey with Manilow.

All veterans in attendance … quick disclaimer

mosey out the back to the credit union, circle up, IW x 21 (oops), MNC x 20, SSH x 20, WM x 20, Squats x 20.

mosey across Gold Hill Rd, past the KOA to Publix, line up at one light, run to 1st light, burpee x 5, run back, run to 2nd light, LBC x 20, run back, run to 1st light, merkins x 10, run back, run to 2nd light, CDD x 20, run back, plank for a quick 1/2 minute

mosey out the other side of Publix and hit the cement blocks at the bottom below the Goddard School, pick up a cement block at the bottom of the hill, curls x 2, drop block, run to the 1/2 top near the school entrance, burpees x 4, run back down to the cement blocks, squats x 6, continue to run to the top and back, merkins x 8, standing chest press x 10, merkins x 12, curls x 14, monkey humpers x 16, squats x 18, BOMBJACKS x 20, squats x 18, monkey humpers x 16, curls x 14, merkins x 12, standing chest press x 10, merkins x 8, squats x 6, burpees x 4, curls x 2

mosey out to the lot across from the Ballroom (the lot famous for the Lug Nut’s Evil 8). 1/2 the group bear crawl 20 yards, while 1/2 LBCs, switch, next 1/2 karaoke, 1/2 Makhtar N’Diayes, switch, next 1/2 side shuffle, 1/2 Kneetar N’Diayes.  With limited time remaining, 4 minutes of the greatest 7 minutes in F3 … Jack Webb, we made it to 8/32 due to time

Mosey back to COT with the mumble chatter from Twister and Jack Webb television history … Dragnet … Adam 12 … Harry Morgan … MASH

Announcements well prepared from Sundays email, Prayers and Praises

No messages, no themes, just some good work. Thanks to Change Order for the opportunity.

Honored to lead 9 #HIM that I am priviledged to follow.

Ten #HIM Pax went out to learn a new dance, Evil8, along with some standard dances. However, this morning was the pay-off for USC’s (McGruff) loss to UGA (Co-Pay). Originally it was supposed to be burpees for each combined point scored but modified to Merkins due to the Crime Dog’s hurt back paw.

The disclaimer was given and no FNGs.

The Thang:

Mosey to side cul-de-sac

SSH 20 IC
IW 20 IC
Slow Windmills 15 IC
Monkey Humpers 15 IC

Merkin Clock with 1 merkin for each position on the clock up to 12 merkins. 1, 4, 7, 10 o’clock (regular), 2,5,8,11 (wide arm), 3,6,9,12 (diamond)

Series of Jack Webb (1 Merkin/4 air presses) up to 10/40.

Moroccan Night Clubs 10 IC

Balls to the wall

20 Bomb jacks (Twister request)

Bear Crawl to middle of Street

Moroccan Night Clubs 10 IC

Balls to the Wall

Wall Sits with each Pax giving a 5 count.

With the Warm Done it was time for the EVIL8. This was first introduced at THE Pantheon by YHC (thanks F3Lexington). I asked if anyone had done the EVIL8 as none of the HIM there this morning were at THE Pantheon.

The 5 exercises are done in figure 8 rotation with the pax equally divided at different starting corners. The top corners we did 10 Bomb jacks and 10 squats when you go through the intersection the Pax does 5 burpies. At the bottom of the 8, we did 5 mac tai jais and 5 knee tai jai’s. We would also do 5 burpies when through the interception. So the burpie intersection is after every 2 exercises. We would do 5 complete figure(evil)8. So in total 50 bombjacks, 50 squats, 25 mac tai jai’s, 25 knee tai jai’s and 50 burpies. The interception was marked by the cone, which was in this case McGruff. He would do his 72 merkins (UGA 52 USC 20).

Run AYG across parking lot, then AYG to COT.

Lots of Mumble Chatter from Pax early, especially Twister. But that went away with the Evil8 until I mentioned my Jack Webb variation at kettle bell work-outs (Harry Morgan) which started the Twister trivia.

Great workout by the Pax this morning. Humbled and honored to lead. Thanks Change Order for the invite.
Announcements:

Fastest 5K, 10/17
Christmas Party 12/19
CAH, look at getting involved if you have not previously.

Thanks for the Senator inviting me to run up to the AO.

Nut Cracked.

A few nut jobs got up early for a sample of the mud run shenanigans that many of us will be fooling around with come October…

We commenced in the usual fashion and then did The Thang:
WARM UP: Active warm up on the way to the cul-de-sac
– Knee pull to chest
– Windmill walkers
– Frankensteins
– SSH x 25
– IW x 25
– Leg raise Merkins x 10
– CDD x 10
– Mosey up the street for a low crawl under the strings then around the big island and then back under the strings again
Jog to bottom of walls
– 10 burpees then up the walls, 1 squat at the top and around the Hardee’s (1/4 mi loop)
– 9 burpees then up the walls, 2 squats at the top and around the Hardee’s
– 8 burpees then up the walls, 3 squats at the top and around the Hardee’s
We were on our way down to one burpee, but only made it to 5 burpees at the bottom because of time.

So… how does every good mud run end? With a Partner Carry of course!
We moseyed over to the long lot and carried partners back and forth. Because, you know… It’s what you do at 5 something in the morning…

Mosey back to the grassy spot by the VSF and then spend a little time giving a few guys who have never led before a chance to count an exercise. Good stuff… t-claps to all those guys.

NMM:
First, ballroom needs a shovel flag. Like for real. Second… gentlemen, the Fall is upon us… it was evidenced in the weather that morning. The air is cooler, crisper… less humid… EH season is NOW. This isn’t a workout group. It is a group that works out as a means to foster male community leadership. Like it or not, we are in a war, friends. That war is against everything that we hold dear. It may sound extreme or dramatic or something, but it’s the truth. A couple weeks ago, one of our brothers shared about his personal struggle with the demons of addiction. A few weeks before that, someone shared about how he finally confronted his Dad on how terrible their relationship has been in the past and how he wanted to try and go forward making it better. Another brother shared with me a little while ago about how he feels tired… like the kind of tired sleep can’t fix… tired from burning the candle at both ends and in the middle.
We can help. We can make a difference. We can lift each other. Iron doesn’t sharpen iron from simply being in the same room together. It requires heat, pressure, and a LOT of impact. Let’s get after it…

Helmet out…

12 Men showed for a fun filled and adventurous taper.  As men are tapering for the ever important event I decided to work on some upper body.  Of course the Camp Care 5k is the event and there is something happening in the Blue Ridge too.

We did opt for a short warm up lap.  YHC decided to take the newly poured road and then cut across the field to the Postal Route just for a new adventure.  As we got to the field and I sunk in about a foot I realized we should turn back.  On the way back I hit a nice hole and went down with my phone in hand.  Now the screen is shattered.

Onto the Thang:

Mosey to the Postal Route.

Circle Up: IW x25, Corkscrew Merkin x10, one legged Mountain Climber x10 each leg, Wind mill x20 and Cotton Pickers x20.

Mosey back to the Anytime Fitness for some Sally.

All were relieved that the phone was still able to play the song.  It was enjoyed by all!

Mosey down the hill and split into groups of three for continuous sprints.

Area 1 does burpees and area 2 does CDD while someone in the group is sprinting in between.  Repeat until all three men has done to complete sets

Rotate to Squats at Area 2 and burpees at 1.  Repeat until each man does 2 sets.

Mosey to curb and do walking plank indian run down and reverse walking plank indian run back.  Do a third set with walking plank half way then switching to reverse walking plank the second half.

Mosey to parking lot for Mary:

LBC x20, Protractor, X-O’s x10

COT-

Great work by all the men today!

Prayers for all doing runs this weekend and for the men on the Colombia Mission Trip