You’re Killing Me Smalls

Saturday morning rolled around and no one was more excited than Smalls. He’d been begging me to Q a workout since he’d joined F3 just 2 weeks earlier. So, Friday night I sat down with and gave him suggestions as he planned out his first workout. His goal was simple, get a lot of “you’re killing me Smalls”.

Warm-up                                                                                                                                                   10 each of the following:  SSH, Morroccan Night Clubs, LBC’s, mercans. Followed by a lap around the parking lot with high knees, butt kickers and skipping to bring us to the flag pole for the pledge.

The Thang

Moseyed to the library for 15 – LBC’s, 20 – flutter kicks, 25 – rocky balboa’s, and 30 – squats.  We then moseyed to the pharmacy for the use of their brick wall. We started off with 60 sec planks, 10 – donkey kicks, 60 sec planks, and finally 10 – hip slappers. From the pharmacy we had a short mosey to the Presbyterian church for some stair work. But before the stairs can commence we had some other work to do. From the back curb we lunged to the next island. From there we bear crawled to the next island and begun lunging to the next. This was finished by bear crawling to the final curb. We then karaoked all the way around the parking lot to the stairs. We did one lap up the stairs and back down followed by 5 burpees. It was now time for 2 more laps with 10 burpees. Followed by 3 laps and 15 burpees.  After we had a short countdown we moseyed to Parkwood for some work. We circled up and did 10 – carolina dry docks, 20 – squats, 30 – SSH, 40 – LBC’s, 50 – calf raises. We then worked our way back down the ladder doing the same exercises. Once these were completed we headed back towards the Schiele. At Grier Middle School we stopped off to do experience a new exercise for us, The Howling Monkey. Everyone got in the monkey humper position and held it while each person did 10 monkey humpers until the group was complete. Now we turned towards the finish line with about 5 to go. There we did wall squats with arm raises and some marching. To finish up we did some dips and what Gashouse workout would be complete without some dying cock roaches. We did a short mosey to the parking lot where we finished with the COT.

Thru out the workout Smalls achieved his goal with several “you’re killing me Smalls”. He’s super excited about leading again.