• When: 10/11/14
  • QIC: Nail Pop
  • The PAX: Kiffin, Yee Haw, Meltdown, Duffy, Nail Pop


Nail Pop’s Mixed Bag of Tricks

(written by Nail Pop)

5 posted for a full body workout in the Shawshank gloom and bettered themselves together. A little Lexicon never hurts. I like to call it the mixed bag of tricks.

Conditions: 68 degrees, very pleasant

Disclaimer
Prayer

The Thang:

Mosey to the soccer field next to the brick pile for a little warm up.
SSH x 30 IC
Windmill X 30 IC
Thru the Tunnel X 30 IC
Merkins X 25 IC
Little Baby Arm Circles x 25 IC (Forwards and then backwards)
Overhead Arm Claps X 25 IC
Mountain Climbers x 25 IC

Mosey to the soccer fields close to the shelter where the dang sprinklers are always on for a little Dirty MacDeuce.

3 exercises to a count of 12 IC (4 sets total) w/ roughly 20 seconds of rest in between each set – Merkins, Heel touches and plank jacks

Mosey to the hill for a little Jacob’s Ladder w/ 10 Smurf Jacks each time you come to the bottom of the hill.

1-7 burpees and then 10 Smurf Jacks (This is a Mayhem special, thank him.) each time at the bottom

Plank when finished

Mosey to the big soccer field for Strings of Fire – 6 Shoulder Tap Merkins , 6 BBSU, and 6 Deep Squats then run to the other goal line and repeat. AMRAP for 12 minutes.

Everyone pushed their selves and fought thru until YHC called time. Great job Meltdown for pushing yourself.

Mosey to the track for a some Indian Run (2 laps). This was interesting with only 5 PAX, but we managed to make it work and pushed ourselves. Great job again Meltdown. Kiffin hung back and encouraged Meltdown. Thank you sir. We are here to support our brothers, not just get a good workout.

People’s chair for 1 minute

Merkins and raise the roof (1,12),(2,11),(3,10),(4,9),(5,8),(6,7),(7,6),(8,5),(9,4),(10,3),(11,2),(12,1) Merkins are the first number and the raise the roofs are the second number. This is a Ken Doll special. Thank him. When YHC looked at his stopwatch it was right @ 1 hour.

BOM
Prayer led by Meltdown

Moleskin:
Great workout guys. Thanks for letting me lead this morning. YHC encouraged the PAX to step up and lead or sign up for a VQ in the future. We also discussed the importance of being here for one another. This isn’t just a workout, it’s a brotherhood and we hold each other accountable.

Announcements:
– Goruck training starts Monday @ River Bluff HS (5am Mon, Tues, Thurs, Fri & 6am on Sat)

– Prayer request – Continue to pray for Walker’s recovery and transition to home.

0 thoughts on “Nail Pop’s Mixed Bag of Tricks”

  1. Super workout Nail Pop. Great all around full body pain. Also thanks for helping build my cardio. Most I ran in a very, very long time and I am getting better with each F3 gloom.

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