• When: 12/11/14
  • QIC: Pale Rider
  • The PAX: FNG - Mac & Cheese (Robert Wilson, Daffy, Nomaha, Big Bertha, Wongocat, Smalls, PeeWee, Pontiff, Hot Stuff, Noonan, Pale Rider


7 The Hard Way

 She’s like rolling a seven, Every time I roll the dice.   Delbert  McClinton                                                                          “Every time I roll the dice”

  • Where:    The River
  • Conditions: 30 degrees, Clear, No Wind
  • The Thang:

Welcome and Disclaimer by YHC.

Mosey from Parking lot around The Pad.  The 11 men who posted this morning braved the freezing temp, but felt it only a short while. YHC advised them that this would be the Lucky 7 Workout with the theme of “7” flowing throughout the morning.

COP:  7 Exercises

SSH x 15 IC

TTT x 15 IC

Merkins x 15 IC

Windmill x 15 IC

IWs x 15 IC

LBCs x 15 IC

Squats x 15 IC

Mosey to NE corner of The Pad for a C2C:

Bear Crawl across north end of field

Sprint down to SW corner of field and do 30 Merkins

Lunge Walk across to SE corner of field

Sprint back to NE corner and do 30 Plank Jacks

Mosey to Playground for 7 minutes of Citadel:

Had  PAX divide up in 3 groups- Group 1 executes 10 Pullups, Group 2 executes 20 Merkins,   Group 3 was to execute 20 step ups, but frost on benches prevented that for safety reasons.  YHC, using his keen adjustment skills, changed the exercise to 20 Jump Squats. Frost on the Pull Up bars made it difficult for Group 1, but their diligence and determination made it easier for the groups that followed.  This was a very quiet 7 minutes and at one point YHC asked the PAX if they had experienced some type of stroke. YHC got no response, but as they were all still moving,  we completed the 7 minutes.  It was during recovery that Smalls stated that it had in fact been 11 minutes and not 7 as promised.  YHC replied something to the effect, that just like at The Citadel, sometimes you get more than you pay for.  Smalls said something under his breath at that point.

We moseyed to the Grassy Knoll for our final Core-licious COP of 7:

The first exercise was Bombardier Merkins.  While YHC demonstrated this exercise, Nomaha decided to be funny and rename the exercise the “Twerkens”.  Ohhh how the PAX laughed, that is until the execution of the Bombardier Merkins x 7 IC.

Banana Roll- on command

Sphinx Merkins x 10 IC

COP of 7 cut short as our time had had expired.

COT

Count-o-rama

Name-o-rama

Prayer send off by YHC.

Announcements:

Reminded PAX to EH friends because F3 Lexington was coming down Saturday.

 

 

 

 

 

 

 

 

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