Tag: Gus

THE SCENE
Hill City
45 degrees and pleasant
WARM-UP
SSH IC x 25
Rockette IC x 15
Cherry picker IC x 15

* Mosey to Coolidge Park *
Along the way, the PAX were accosted by at least two Cujos. Undeterred, we proceeded to our destination by way of Cherokee Boulevard, where a friendly Sad Clown, at the sight of our Shovel Flag, proffered a hearty salutation made famous by the 2004 movie Team America: World Police. With lifted spirits and renewed patriotism, we arrived to find a friendly beaver keeping the ground warm for us. The beaver promptly left, which was probably for the best since Angus and Prosciutto eagerly discussed which creatures hunt beavers. (I’ll leave the answer to you, Dear Reader.)

Dip Squat Medley, verse 1
15 tempo dips on Q’s command
10-second rest
15 dips OYO
35 squats
10 tempo dips on Q’s command
10-second rest
10 dips OYO
35 squats
5 tempo dips on Q’s command
10-second rest
5 dips OYO
30 squats

 * Mosey back to Love Shack *

Dip Squat Medley, verse 2
15 tempo dips on Q’s command
10 tempo dips on Q’s command
5 tempo dips on Q’s command
Squats IC x 30
5 dips / 5-second rest
RINSE and REPEAT x 6 (7 rounds total)
Squats IC x 20
Modified Ring of Fire (NOW WITH LUNGES!)
While rest of PAX engage in a wall sit, one HIM lunges around Love Shack with perfect form. ENDEX when all PAX have lunged.
6MOM
Hello, Dolly! IC x 25
Flutterkick IC x 25
Boat/Canoe led by Angus
Side Crunch IC x 15 (each side)
Ratchet Shoulder Blaster to end
COT
Saturday’s workout will be led by Angus at White Oak Park (not our usual location). Spread the word.
BOM
Kindness, from God and fellow men, is a powerful thing. YHC was recently blessed by unexpected kindness and aspires to do the same for others.

Conditions: Cold in the Hill City – 36°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Little mosey with only 3 PAX (Burner was waiting for us when we returned to the Love Shack), SSH, Baby arm circles, upper back stretch, chest stretch
THE THANG
Nothing complicated today: Elevens w/ CMU coupons executed between distant light posts
10 CMU squats / 1 CMU burpee (overhead press instead of jump)
9 / 2
8 / 3
7 / 4
6 / 5
5 / 6
4 / 7
3 / 8
2 / 9
1 / 10
COT
YHC was worn out but energized by his Brothers.
BOM
Guidance & wisdom needed for decisions
MOLESKIN
Without any creative juices flowing, YHC decided to plan a slog fest without using any of the hills at AO Hill City. The PAX were up to the challenge and completed the task at 6:15 on the dot.

As a general rule, YHC does not like to surprise the PAX with exercises for which they might not be prepared or equipped. But as is the case for all general rules, there are exceptions. Driving to the Hill City AO, I was feeling froggy and knew it might be time for an Omaha. When I pulled up to see three steely-eyed veterans waiting on me, the Weinke stayed in the car.
Conditions: Cool and partly cloudy – 49°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Knee-and-ankle rotation, which elicited some giggles from the PAX.
With our joints sufficiently lubricated, the PAX set off to execute the Merkin Mile. This took us to roughly the halfway point of the Walnut Street Pedestrian Bridge.
Front lunges / Side lunges / Power skips to the end of the Bridge, where the PAX executed an impromptu 6MOM on the southern shore of the Tennessee River
Three-block loop around some overpriced condos, then up a hill back to the Bridge
Power walk headed due north toward the AO while banging out a Ratchet Shoulder Blaster (for the ladies) / Run to end of the Bridge
Powered through some squats IC on the street corner, then returned to the Shovel Flag
With approximately 8 minutes remaining, we broke out the CMU coupons to get a good burn.
Bent-over row
45° front press
Bench press
– Normal 20, narrow 20
– Normal 15, narrow 15
– Normal 10, narrow 10
– Normal 5, narrow 5
20 CMU merkins
Shoulder blaster to close
COT
Continued prayers for Steam Engine’s travels and the Laces Out’s son
BOM
I Am Third.
MOLESKIN
I am constantly encouraged by the men of F3 Chatt. Attitude and effort are always there. I’m not sure they enjoyed running 2.5 miles this morning, but sometimes they need a surprise.