12 PAX arrived at The Castle hoping (or not) to see Lambchop in his Richard Simmons Halloween Costume. Although we were disappointed, his UFO reflective jacket was a nice touch.
Conditions – 58 and perfect for Sweatin’ to the Oldies tank tops and nylon short shorts
The Thang:
Lambchop led us in a Left/Right leg stretch and a modified through the tunnel to start and finish the workout. Without further warm-up, we moseyed to the stop sign. Lambchop passed his trusty buttpad to an unsuspecting PAX and ran us at 80% up a slippery Liberal Hill. Once at the top, Lambchop turned this into a Dealer’s Choice. At each intersection (no cul-de-sacs), the buttpad would be passed and that PAX had to call three exercises: One for the chest/arms, one for the abs and one for the legs. Memory fails me as to who called what or how many, but here’s the Thang:
- Merkins, lots and lots of Merkins, all different varieties
- Carolina Dry Docks
- Plank Jacks
- Burpees (called as an exercise and at each speed bump)
- Bottom Burpees
- Planks waiting on the Six
- Iron Crosses
- BBSUs
- LBCs
- Chaser LBCs
- Flutter Kicks
- Boat/Canoe
- Freddy Mercuries
- Monkey Humpers
- Jump Squats
- Squats
- Hammertime Squats (Kamikaze Special)
- Helicopter Squats (Thanks to #TheMission)
- SSH
- Run the Kings Grant Loop and N Tombee Lane – ~1.9 miles
COT, BOM
Announcements: F3 Columbia Christmas Party Thursday, December 14 – bring appetizer or dessert, new Q list out