With some humidity and sunshine 10 men including 2 FNGs went about a bit of work in uptown Belmont this morning. YHC had a diabolical plan as I drove up Southpoint Road to mete out the beating that would improve the countenance of the pax which I figured to be ready for such an event. Turned out to be the case. Tiger though not here due to a conflict with Girls on the Run commitment had ably planted the shovel flag for us. Then we proceeded as follows:

COP:

SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Squats X 20

6 burpees OYO

LBCs X 20

8 burpees OYO

Mountain Climbers X 20

10 burpees OYO

Mosey on up to the Field of dreams for some quality time with Jack Kevorkian, aka partner assisted suicide!

Round 1:

Partner 1: Run half way, drop and do 5 hand release merkins, all the way, 10 hrm.

Partner 2: merkins until P1 returns

Flapjack

Round 2

P1: WWI situps, 5X 1/2 way, 10X all the way, mosey back

P2 LBCs

Flapjack

Round 3:

P1: Jump squats X 5, then 10

P2: squats

Flap jacks

Round 4:

P1: Diamond merkins, 5X, 10X

P2: plank jacks

Mosey over to the Corner of Knowledge

Round 1:

Dips: 10X

Stepups: 5 each leg

Dirkins: 10

Round 2:

Dips 20X

step ups: 10 each leg

Dirkins 20X

Burpee broad jump down the path of the school building 1/2 way

Crunch Frogs rest of the way.

Mosey back to the Corner

Repeat Round 1 above, mosey back to the Field of Dreams

Time for the main event! Bear Crawl Slalom!

Arrive at the end:

2 sets: SSH X 10, Merkins X 10

Over to Heartbreak Hill for Triple nickel

5 burpees

run the hill

5 WWI situps

Gets us up to 7:57. Time for some Mary:

Fence squats X 20

Rosalita X 20

Done. Over to The Yank for the pledge

NMM:

This was harder than it looked. Pax hung in well. Humidity took a toll and that was evident on the BCS. HBH was tough today. 2 FNGs! Welcome Wanderer, so named  for his frequent moves growing up in a military family. Dirt named for his rural Iowa background. Said something about being from the same town Clark Gable was from. But he looked more like Dirt than Gable to me! Again, great week for FNGs. Something about the warmer spring weather in the gloom maybe?  Pretty strong week which is awesome! Let’s keep it moving.

Tesla

OK guys, you have probably heard of it, but just in case…

This Memorial Day (Monday, May 28, 2018) we will be doing The Murph at Martha Rivers Park. We will meet at 0700 and start shortly thereafter. It is a workout that honors Lieutenant (SEAL) Michael P. Murphy and other fallen heroes. Keep in mind it will be tough and you will be sore for a few days after,  however, if you understand what this is about, that really does not matter and you will be there anyway. Here is The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Basically, you will do multiple sets of exercises (for instance, 20 sets of 5 pull-ups, 10 push-ups, and 15 squats) with a mile run before and after. I will have some history on the event, but feel free to bring a fact or 2 to teach others.

Keep in mind, we often modify the pull-ups if needed (Australian pull-ups, jump up pull-ups, or heck, how about some Rocky Top Burpees).

Make sure you bring something to drink. We will do coffeteeria after for anyone that is able.

Obviously this will be less painful if you do some training before. You have 3 weeks to prepare. My challenge to you reading this is to alternate daily pushups and squats with a total of 200 per day between now and then (starting today with 200 push-ups today then 200 squats tomorrow…). You might want to get some running in as well and a pull-up or 2 between now and then wouldn’t hurt…..

Six warriors braved the ideal spring conditions at The Goat for beat down with Tesla. Looked like this:

COP:

SSH X 20

IW X 20

Mountain climbers X 20

Merkins X15

Take a lap around the square. Abba reports that “40 women” from the pay boot camp had just crossed the bridge so YHC decided not to get into that battle. So gatherd on the low side of the square for a series of BLIMP.

Burpees X 10

Run to the top of the hill and back down.

Lunges X 20

R&R the run.

IW X20

Run

Merkins X 10

run

Plank jacks X 10

run

Squats X 20

Run

Gather up by the gazebo

Pullups, dips, dirkins X10,  3 sets

after set 1 – lap

after set 2 – broad jump to the top, mosey back

after set 3 – bear crawl 1/2, crab walk 1/2

Everybody is getting their money’s worth by now so time to finish strong.

Triple Nickel across the bridge

Town side: jump squats X 5

Run the bridge

Island side: hand release merkins X 5

Finish up with:

Bar squats X 20

Mike Tysons X 10

LBCs X 20

2 sets.

Done. Mosey back to parking lot and pledge:

NMM:

Good work by all Pax. Welcome FNG Homeboy, named for his home schooling experience. Seems to have been the week for FNGs! That is a good thing. F3 expansion now is nothing short of remarkable. Detroit and other spots in Michigan, parts of the west coats including some of the mean streets of the SF Peninsula area. Things are on the move!

Tesla