Tinsel Utensils at Golden Corral

Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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Keep it Simple

I had planned out the workout the prior evening, but as more and more men (+ 2 FNGs) showed up I decided to simplify the workout.  Albert Einstein said “Everything should be made as simple as possible, but not simpler. ”  After the disclaimer, we jogged to the backside of Harris Teeter by following the trail of garbage truck juices freshly dropped on the payment like an early morning rain shower.

COP

SSH x 20

Imperial walker x 15

WIndmill x 15

Merkin x 10

Plank Stretches

Mountain Climber x 15

Peter Parker x 10

 

Next, we partnered up for Dora 1-2-3.

Exercises:  100 merkins, 200 Squats, and 300 LBCs

One partner ran to the end of the parking lot and back while the other partner performed the exercise above.  Switch roles when returned.

Next, we killed some time with a burpee broad jump between  the light posts.  It seem to be a crowd pleaser on Monday so I thought it would be good to see if it got the same response. We then mosyed to the retaining wall behind the service station for two rounds of dips (15), derkins (15), and step ups (20).  We finished up with a wall sit/bear crawl combination the length of the Harris Teeter building and one set of flutters.

Returned to COT.

We had two FNGs this morning.  Q who works as a engineer for a company that designs car seats.  His name “BOB” – Baby on board.  Mike who is from PA enjoys hockey. His name “Slapstick”.  TClaps to Wrangler for bring both guys out to the workout.

 

Prayers

Injured Pax

 

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