Author: SlimShady (Page 2 of 2)

I may have gotten up on the wrong side of the bed with this wildness. Regardless, the burn was strong afterwards and I definitely was feelin’ it a day after. Appreciate the 10 PAX and their optimism in the midst of the BURN.

So, onwards and upwards  – here we go!

Warm-up (15 IC)

Imperial Walkers, Sidestraddle Hops, 5 Burpin Parkers, Goofballs, Al Gore

And then do a complete lap around the school to do

THE THANG

Merkins, Werkins, Derkins Pyramid – 25, 20, 15, 10, 5 with a parking lot lap in between sets

Mountain Climbers, Peter Parker, Plank Slaps (Partnered-up) 10-10-10. In between, leg raise countdowns 30-45 seconds

Well done HIMs…

Slim Shady out!

8 great men joined in on an Honorary workout for the 12 runners and 2 drivers that completed the Tuna 200. There were over 200 reps, 36 exercises, and some fierce partnered-up competitive races.  It was definitely an interesting workout. I may have gotten a little carried away with it to show them the RESPECT they deserved. One things for sure, I think each of us was challenged and that’s when and where growth occurs… Aye?!?!?!

WARM-UP: Toy Soldiers, Moroccan Nightclubs,  Annie (10 count), Fairy Jacks (10 in cadence) and Mosey….

THE THANG:

Partnered-up competitive races, 3 legs to the race with each leg being 20 yard dashes. At the end of each leg, was an exercise. Did 3 rounds of this with each round having different exercises at the end of each leg. Exercises – CDDs, Sumo Squat Knife Hands, Merkins, Monkey Crunches, LBCs, Mountain Climbers, Burpees, Shoulder Taps. While one partner was doing the legs, the other ones would be rotating through different exercises – planks, squats, squat holds, etc…There was definitely some Omaha going on…And Mosey back to swing set near fighting yank…

Did a remix of Colonel Trautman with same partners, 10 merkins and 5 Wooly Worms, 3X. While one did the exercises, the other did elbow planks, and then we Mosey to near the water fountain…

Triple Nickle with 5 burpees run 30 yards then legs in full extension crunches, 5X and then, Ring of fire around the water fountain. Each person picked an exercise.

We ended all of this with an honorary set of 12 Merkins, in Cadence, for F3 Gastonia team in the Tuna 200

Well done gentlemen!

Slim Shady

You ever feel that tug from God – challenging you to do more, say more, feel more? I think it’s fair to say we all do. For me, I felt that tug to declare God as our ROCK and REDEEMER at the GOAT today.

So… Each of the men were given ROCKS to be held and incorporated into the WORKOUT, challenging each of us to take it to the next level.

THE WARMUP (in Cadence – 10 reps of each) – Toy Soldier, Side Straddle Hops, Imperial Walkers,  Merkin Shoulder Taps…And then each grabbed our rocks and MOSEY over the two bridges and to the other parking lot.

THE THANG (15 reps, 3 sets) Rock Suicides with 1) Rock Curls and Gorilla Humpers AND 2) Peter Parkers and Rock Curls… And we MOSEY to bridge doing a Rock-in-hands Billy Run, last person sprinting to front…

At the first Goat bridge, we TRIPLE NICKLE with 5 CDDs run over bridge to GOAT entrance 5 Burpees, 5X…EC running and doing exercises with Rocks in hand. We get in a 10 count and count-off, then get a quick Merkin-Stretch rotating between extensions – Right Arm/Left leg, Left Arm/Right leg, Left Arm, Right Arm, Left Leg, Right Leg, ReguLAR… Some other OMAHA shenanigans from here, LBCs, SUPERMANs, Side Straddle Hops, Toy Soldiers…And then, we MOSEY back to our starting position…

From God is OUR ROCK and REDEEMER To God so loved the world that He gave HIS ONLY SON, for you and for me…

John 3:16 exercise – 3 exercises, 16 reps, as fast as you can. LBCs, Wide Merkins, Jump Squats

Conclude with 10 second countdown Wall Sits and a 10 count of Wall Mountain Climbers…

THE PLEDGE

Prayer Requests – PAX of F3 active and inactive, our political leaders, our country. Personal update – my Dad’s bone scan came back negative, so praising God for this, thanking all who were in prayer!

Thanking God for each of you and that he is OUR ROCK!

SLIM SHADY