13 men resisted the fartsack, and showed Downtown this morning. Nice cool morning, no FNGs, let’s get to work.
5 Burpees for the passing train
10 Burpees for the warm-up
Start a mosey towards Long Ave, stopping at the bridge that crosses the railroad tracks. Bear Crawl the length of the bridge to the other side. Continue the mosey crossing over Long Ave and turning on Falls St, which is behind the Courthouse. I’ve had my eye on this road for a while now. It is a nice smooth paved road that has a fairly decent incline, with minimal traffic. Of course, the mumble chatter quickly escalated once the pax realized my choice of location was beside a water treatment facility. It honestly wasn’t that bad, but the complaining only intensified once the workout began. Anyway, the workout went as follows. Starting at the bottom of the hill, sprint to the first pole on the right, then mosey back to start and do 10 Burpees. Short recovery, then sprint to 2nd pole, mosey back to start for 10 Burpees, 15 Imperial Walker Squats. Sprint to 3rd pole, mosey back and do 10 Burpees, 15 IW Squats, 20 Merkins. Sprint to 4th pole, mosey, then 10 Burpees, 15 IW Squats, 20 Merkins, 25 Mountain Climbers. Sprint to stop sign at the end of the street, mosey back for 10 Burpees, 15 IW Squats, 20 Merkins, 25 MC, and 30 Smurf Jack’s. Good work men!!
Time to move on up the street, but not before knocking out some exercises as we go. Stopping at each pole and the end, we did:
Pole 1 – 10 Monkey Humpers (IC)
Pole 2 – 5 Burpees
Pole 3 – 15 Monkey Humpers (IC)
Pole 4 – 5 Burpees
Stop Sign – 20 Monkey Humpers ( IC)
Then we took a quick mosey around the corner to the small wall in front of the Courthouse. We performed 3 exercises here: Dips 10 (IC), Derkins 10 (IC), and Donkey Kicks 10 (IC). Do two rounds.
Then start our mosey back to the flag. Still some time left for some Deep Sea Divers at the pavilion. Start on step 1, and do 5 Hip Slappers (IC). Hold plank, then move up a step and do 10 Hip Slappers (IC). Go up another step and do 15 Hip Slappers (IC). Drop back down a step and do 10 Hip Slappers (IC), and finally drop back down and do 5 Hip Slappers (IC)
Circle up at COT . But first we had a little work left to do . Next excercise is called the Worst Merkin Ever. Called in cadence. Perform Werkin on 1 count, Merkin on 2 count, and Diamond Merkin on 3 count. This equals 1 rep. I called 10 of these, and yes these sucked!! TIME!
Labor Day Murph at Martha Rivers 7:00
9/21 Stop Soldier Suicide in Belmont
9/28 JJ5K in Stanley
Honor to lead today men. Good work, even in the smelly conditions.