• When: 2019-02-14
  • QIC: Sully
  • The PAX: Crackhead (Respect), Hope Solo, Skipper, Neon (Respect), Tree Back, Ratchet, Big Load, Schrute, Mayplant (Respect), Wojo, Gameplan, Cornwallis, Harper Valley, Sacajawea (Respect), Tweetsie, Mayhem (Respect), Flight Risk, Snooki, Whaler (Respect), Dufresne (Respect) and Stats (Respect)

You’ve Lost That Lovin’ Feelin’

Conditions: 31 degrees

Tired of all the running comments in the past, I decided to mix it up a little.  This was just a basic workout of blocks, mercans, a little bit of bear crawling, and few doughnuts.

Welcome and Disclaimer

Golden Rule
Do unto others as you would have them do unto you
Platinum Rule
Love One Another As I Have Loved You – John 13:34

Warm Up:

Side Straddle Hop – ic
Little Baby Arm Circles (forward and backwards) – ic
Through the Tunnel -ic
Imperial Walker -ic
Big Boy Situps x10

The Thang: (one set of each at the beginning and again at the end)

Mercans x20
Squats x20
Wide-armed Mercans x20
Forward Lunges x10 (each leg)
Overhead Press x20
Military Mercans x15
Kettle Bell Swings x10
Chest Press x40
Curls x15

Chesnut Corner

Mountain Climbers x20
Decline Pushups x20

Mill Corner

Mercans x25
Freddy Mercury’s x20


Bear Crawl x50 yards                         Partner LBCs

Backwards Run

Bear Crawl x50 yards                         Partner Planks

Backwards Run

Then we did a couple of other exercises on the way back for the second set at the light pole.


Seriously, who doesn’t want a Krispy Kreme after a workout? I had a bunch of leftovers.