Good day men. Welcome to another addition of Pain and Gains here in the Big D. Pretty much the normal crowd here at Old School so no disclaimer no warnings and no worries maybe.
Quick warmup nothing special and we’re off. We mosey through town stopping at random locations warming up a little more as we go. We head down past Ingles and across the street and the groaning from Mayor begins. He reminded me that last time we were here we went over a minute or so on time. We’re now here in the Valley of the Beast up hill whichever way you look. As we come to a stop I offer the PAX a choice of whatever plyometric movement they wanted at the bottom of the hill and Freight quickly called Seal Jacks. So we’re doing 5 reps of 4 count Seal Jacks here. I then let them choose whatever compound movement they’d like at the top of the hill. Broke quickly chose his patented Perfect Form Hand Release Merkins so we’ll be doing 5 of these at the top of the hill. Kudos to Leppard those were the best Merkins (not CDDs or Leppard Merkins) I’ve ever saw out of him. As we finished this brutal triple nickel we mosey round the corner to head back out of the valley and back towards Ingles we hit an uphill Route 66 at each manhole cover we did Bonnie Blairs. After finishing up moseyed back to the park for a really nasty little Sand Bag Circuit. All of mine are filled with p gravel hence the title. We did Overhead Presses, Merkins, Squats, and Curls all with 55lb. sandbags AMRAP while 1 PAX pulled, dragged, or carried a 90lb. sandbag for 20 meters and back. We did this for three rounds. I left a 55lb. sandbag for those whom didn’t want or think they could handle the big’un. FYI everyone chose the big’un even Seuss. Now that damn bag weighs more than him and he snatched it all around that soccer field what a hammer way to go man. We had just enough time to carry the bags back to the truck and head over for the pledge and COT.
Great Job Men.
Thanks for the Hard Work and Push.