7 men showed to a simple Wednesday morning beat down at Martha’s.
The Thang:
10 3 count Merkins
20 3 count Squats
10 3 count right arm stagger
10 Wind Mill’s (Whoopee Wheelhouse)
10 3 count left arm stagger
20 3 count SSH
10 Carolina Dry Dock
Mosey, past the picnic area around the soccer field to the left. Once to the back of the field we did plank with alternating arm and then 1 minute elbow plank.
Lunge to scoreboard.
Bear Crawl to next point.
Elbow plank for 60 seconds
Mosey to bottom of hill behind second soccer field.
20 Monkey Humpers
Backwards up the hill then back down.
20 Sumo Squats
Backwards up the hill then back down.
20 Squats, 20 Monkey Humpers
Backwards up the hill and then back down.
20 Squats, 20 Sumo Squats
Up the hill backwards.
Mosey around the next soccer field towards the playground but first backwards up the last hill.
Mosey to the fence at back of baseball field. Tried a new exercise but the fence will not work. I will find a better spot.
5 Burpee’s
10 second rest
5 Burpee’s
Mosey around the fields to the Maintenance parking lot for 6 Minutes of Mary.
30, LBC’s, 3 counts of Flutters
20, LBC’s, 3 count of Flutters
10 LBC’s, 3 count of Flutters to 30 (Head fake on 10 Flutters, your welcome)
Mosey to middle of baseball fields to a bench.
20 3 Count Dips
10 Second Rest
15 3 Count Dips
10 Second Rest
10 3 Count Dips
Mosey to sidewalk on the way back to the first light pole.
20 Monkey Humpers
Mosey to next pole
20 Sumo Squats
Mosey to next pole
20 Squats
Mosey to start
20 3 Count Flutter
Done right on time.
The Moleskin:
Normally a bigger crowd but this was a strong group. Spec and Wet Nut showed up and conquered. I would like to propose a new name for Wet Nut since he does not like the name and it can be taken the wrong way. We can change his name to Shrek. Really I don’t know why but it is a good name and needs to be used. Let me know if you are apposed. If not it will be so.
Please consider we might have plenty of people to help in the next week if the path takes a crazy turn for Gastonia. Let’s check on each other if that happens and help our brothers out. Once we are are all set and safe lets show the community what we are made of. Hopefully this does not happen.
Prayer request for all Houston and the recovery and for the upcoming Irma.
Gastone Out