• When: 2017-12-01
  • QIC: Lambchop (and the PAX)
  • The PAX: TOY, Wham!, Freebird, Backstop, Kamikaze (Respect), Special K (Respect), Billy Bob, Silver Bullet, Turnpike, Eldrick, Katniss, Lambchop

Lambchop Sweats to the Oldies

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


Announcements: F3 Columbia Christmas Party Thursday, December 14 – bring appetizer or dessert, new Q list out