Skip to content

Commitment Fun

Today was a bit cooler than expected, but after a few minutes it worked up. Was a good mix of PAX to try my total body workout concept.

Warm-up

  • Mosey from the parking lot past the circle to the bridge
  • 20 Side Straddle Hops
  • Mosey back to the circle
  • 20 Hill Billy’s
  • 20 Moroccan Night Clubs
  • Calf stretches
  • Upward Dog / Downward Dog
  • 20 Plank Jacks
  • Pants Splitters (Foot by hand) stretch

The Thang

  • Grab two rocks from the circle of equal size that you can hold in each hand. Get down on backs and do 30 chest flies.
  • Every other tree on the right side, 5 squats until the rock pile. Ghosted and Dunkin really pushed themselves on this one.
  • Grab a lifting rock
  • Rifle carry to a parking spot
  • Mosey to a small hill for 7’s (Burpees on top, jump squats on bottom)
  • Mosey back to parking spaces, where we will do 4 exercises and run a lap around the parking lot.
  • Round 1
    • 20 Mike Tysons
    • 20 Dry Docks
    • 40 Shoulder Presses with Rock
    • 20 Moroccan Night Clubs
    • Run a lap
  • Round 2
    • 20 Low Slow Squats with Rock
    • Lunges from one side of the parking lot to the other.
    • 20 Prisoner squats or surrenders (hands on head)
    • 50 Toe Raises
    • Run a lap
  • Round 3
    • Rifle carry to the gym set for some rare pullups (partner up)
    • Three rounds
      • Partner 1 continues to far end of the parking lot and do rows until Partner 2 relieves you.
      • Partner 2 is the timer 10 pullups, relieve Partner 1
    • Rifle carry back to parking spots
  • Round 4
    • 20 Big Boys
    • 20 V Ups
    • 20 Thread the Needle, 10 on each side (holding up on your side, bring 1 arm in air and back through other side)
    • 20 Side Lifts (10 on each side for those obliques)
    • Run lap
  • Round 5
    • 50 Triceps Extension with Rock
    • 20 Curb Dips
    • 10 Plank pushups (in plank position, pushup off elbows), so much belly aching on this and it was my “only” special merkin and the easiest of the bunch 🙂
    • 50 Chest Presses with Rock
  • Rifle carry to bring Rock back.
  • Mosey back to COT

The Moleskin

I stepped in this week for an injured DriveBy and wanted to do a more total body workout to get back in shape, as I just finished two years of many extra hours during a merger. It’s always fun when you have a larger group to keep them focused and listen to the complaining. Everyone did great.

Announcements

Prayers for prematures son Michael that he can get out of his dark place, Easy Button’s Mother In-Law Anna and Gerber’s 10th time with Covid (maybe a little less)

Next Saturday 6:30 official launch of Paper Trail, run somewhere for 30 minutes and run back. I think that summarizes it.

March 12th Rooster – Run 6 miles, but only 1 mile at a time as part of a team

April 30th Waxhaw Trail Fest (Kid Rock)

(1 votes, average: 1.00 out of 1)
Loading...