Credit for the title goes to my man Nails. 8 men came out this morning and worked to get better. The workout was originally intended to be Rovet friendly, as he is recovering from surgery, but when he did not show up, we carried on without him. The theme was football, since the parking lot at Dreher is now painted like a football field, either because the team is really tough and wants to practice on asphalt, or maybe the band is using it for their practices. Of course, they could have done it to give F3 another place to workout, which we appreciate.
Conditions: 73 and breezy
The thang:
COP at Club Carlisle with the following exercises
SSH x15 IC, Through the tunnel x15 IC, Prisoner Squat x15 IC, Little baby prenups x15 forward and backwards IC, Freedom Twist x15 IC, Big Boy Situps x15 IC (various stretching exercises were thrown in for good measure)
Mosey to Shandon Wood wall and do dips x15 IC (doing 3 down and 1 up)
Mosey to the football field in the parking lot at Dreher and start on the goal line for the ladder, which involved 20 reps of an exercise every 20 yards, as follows. First half was start at goal line and jog to the 20 and do 20 Carolina Dry Docks, then jog to the 40 and do 20 Carolina Dry Docks, then jog to the other 40 and do 20 Carolina Dry docks, then jog to the far 20 and do 20 Carolina Dry Docks, and finally jog to the other goal line and do 20 Carolina Dry docks. (total of 100 Carolina Dry Docks)
High knees back to the 50 and then jog back to the beginning goal line
Next ladder was to do 20 LBCs every 20 yards as described above. (total of 100 LBCs) Then lung walk to the 25, bear crawl to the 50 and jog back to the beginning goal line.
Next ladder was to do 20 plank jacks every 20 yards as described above. (total of 100 plank jacks). Thankfully it was then half time.
For half time, get on your six and do the following: Rosalitas x15 IC, Hello Dollys x15 IC, island cruise around the bus circle, come back and get on your six for the following: Freddie Mercury x15 IC, Gas Pumpers x15 IC.
Start of second half, so start on other goal line, and complete the following ladders: 20 squats every 20 yards as described above. (total of 100 squats). Lung walk to 50 and jog the remaining way back to goal line.
Next ladder was to do 20 Mountain Climbers every 20 yards as described above. (total of 100 Mountain Climbers). Due to time, we stayed at that goal line and started the next ladder of 20 flutters every 20 yards as described above. (total of 100 flutters).
Game over, so for our celebration, we did dying coachroach x20 IC.
Since Rovet was not here, we jumped the wall and ran back to the wall near the club for the next set of exercises:
Calf raises 20,20,20, then wall sit exercises, then ascending testicles
Jog back to club carlisle for last set: Imperial walkers x20 IC, merkin circle going up to 5 merkins for each pax.
Strong work by all. Enjoyed being with you men.
5 stayed to enjoy a little coffee at Dunkin Donuts.