Day: March 2, 2018

13 men of purpose arose out of the gloom this morning to get some. We started with a couple F3 warm-up usual’s.

SSH – 15

Moroccan Night Clubs – 15

Mercans – 10

Pledge

The Thang

We do a quick count off and then mosey towards the Parking Deck and stop along the way for 15 hip slappers.  Once those were complete we finished our trek to the bottom level of the parking deck. Once there we started with the fun stuff.

Partner up

Partner 1 starts the exercise on the first parking line; while Partner 2 goes to the next line and planks. We followed this from one ramp till we reached the other…mostly as some chose the expansion joints as they were easier to see then most of the lines.

Level 1 – 5 burpees at each line. Get to the end and collective with your partner do 50 burbees.

Level 2 – 10 mercans at each line. Get to the end and collective with your partner do 100 mercans.

Level 3 – 15 mtn climbers at each line. Get to the end and collective with your partner do 100 mtn climbers.

Level 4 – 20 flutter kicks at each line. Get to the end and collective with your partner do 100 flutter kicks.

Level 5 – 25 squats at each line. Get to the end and collective with your partner do 100 squats.

At this point we ran out of time and had to double time back to the Rotary.

For those interested in helping out, Medicine Woman would like to start a fund for a parking deck at Folsom and also an ice bath.

Keep one of Whoopee’s coworkers in your prayers as she just found out she has terminal cancer. Continue to lift up F3 Sly as he is “boots on the ground”.

Nice work men and thank you for the opportunity to lead.

Not much is remembered about this Q other then I promised several fellas on Sunday afternoon that there would no burpees for this workout and they still didn’t come! So, true to my word there were no burpees.

The Warm-up

SSH – 10       Morrocan Night Clubs – 10     LBC – 10
Pledge

The Thang
We moseyed to the old Harris Teeter parking lot and ran a set of suicides using the lights as our turnaround spots. Once those were complete we did the following
30 – Rocky Balboa’s
20 – Squats
10 – lunges
Then we went for a mosey around the lot.

We returned to do some ATM’s(alternating shoulder taps/slow mercans/mercans).  We did the 3 exercises in random order for 3 sets with each one being 15 once, 10 once and 5 once. This sucked, by the way, but that’s what I get for taking an exercise off of the list without trying it out!
Then it was time for another mosey around the lot.

We then found a parking lot line and did the following:

10 – side to side jumps
10 – back and forth jumps
Time for another mosey around the lot.

Since the pavement was wet and I didn’t want to get wet we headed over to the cover for some ab work.

We lined up single file on our backs and did the following exercises. We went thru the following:

LBC’s                                                                                                                                                                                            Flutter Kicks                                                                                                                                                                                  WWII sit ups                                                                                                                                                                                    Dying cock roaches

Once finished with those we had some more fun. While the group did the exercise 1 man took off and ran to the loading dock and bear crawled back. Several men would go before we changed exercises.

Squats                                                                                                                                                                                          Mercans
LBC’s
CDD’s                                                                                                                                                                                           Lunges

After that fun we headed to the wall for 2 sets of hip slappers.

We then headed back and stopped along the way for some arm squats. Fun was had by all.

Thanks for the opportunity to lead; it was a privilege.