Warm up 

• Jog in place
• Knee highs – Heels high
• Side Straddle Hop X 20 in cadence
• Frankensteins X12
• Stretch – Stretch – Stretch – Reach
• 8 Count Body Builders X 10
• Knee High Jumps from Squat X10

Turn to Flagpole for pledge.  Mosey down service road to Martha Rivers Park following candles through the gloom.

Preamble

Circle at the Boulder rows for weave through the rocks with surprise candles scattered on the rocks.  One candle = 10 Mericans   Two candles = 10 dips  ( Totals of 50 Mericans / 30 or 40 dips

The Thang

8 Station Circuit set up ahead of time.  Goal to go through as much as possible until time runs out.  Stations were:  Calf raises, Bicep curls (elastics), Sit – Stand, LBCs / Flutter kick, Pull -up / Jump ups, Derkins, Imperial Walker / Sprint, Mosey / Big Bunny Hops up the hill.

Mosey back to launch site for ab burn:  Box Cutters (6” elevate, spread, lower, return, repeat), Freddy Mercury, Planks with added arm reaches for effect

Finish with COT.  Prayers lifted for ABBA and his family, friend of Dr. Feelgood, all PAX fartsacking.

Moleskin

Some PAX seemed initially uncomfortable by the candlelight setting.  The “hair of the dog” from the beatdown at #TheStorm seemed to be what folks needed, and the discomfort from the candles took on new meaning.  At arrival Bandit lived up to the character of his name by parking in the handicapped space.  Bandit’s performance showed he had been fortunate enough to receive a Christmas miracle.  Back to the regular spaces!

8 Count body-builders exceeded the counting capacity of many PAX and Q will be mindful that four count is this group’s cerebral maximum.

PAX seemed to enjoy weaving through the boulders.  Some arms were extended in the beginning like a child “flying” but merkins quickly clipped the wing of our pilots.

Excellent effort by all men.  War Daddy Wink continues to show that age is simply a number.  FNG, Outhouse, was born for F3.  Godfather was excited about “French Fries” at the end of the workout until he realized we had nicknamed another exercise.

Tomorrow’s Goat Island workout to be led by BA, “I ain’t gettin’ on no airplane, Hannibal”.  He has bad intentions … to make you better.

Thanks for all the help getting up the props.  -Dr. Feelgood

The Thursday AO at Goat Island kicks off with a cinder block beat down.  Get ready to be introduced to goat island and just barely scratch the surface of what this AO has to offer.  If you love bridges and cinder block this is the workout for you….bring your gloves.

BA

17 Pax gathered in the GLOOM at TheStorm this AM.

The morning started with Godfather speeding to get to TheStorm on time and practically drifting into his parking spot in his golden chariot (aka Ford Escape/Mom mobile).  Godfather also announced it was his day of birth (25…HATE HATE) and Dolph was to give him and the rest of the PAX the present of the Burpee Dash.

Mosey to the Flagpole- Right Side Shuffle, Left Side Shuffle, Butt Kicks, High Knees, Mosey

Arrive to Flag and Say Pledge

WU:

Circle Up

• Side Straddle Hops x 15 In Cadence
• Toy Soldiers x 15 in Cadence
• Windmills x 15 In Cadence
• Squats x 15 In Cadence
• Carolina Dry Docks x 15 In Cadence
• Mericans x 15 In Cadence

The Thang:

Burpee Dash-

• Goal Post: Merican x 10 OYO
• Sprint to 25 yd Line: Squats x 10 OYO
• Sprint to 50 yd Line: Burpees x 10 OYO
• Sprint to 75 yd Line: LBC x 10 OYO
• Sprint to far Goal Post: Lunges x 10 OYO
• Plank until last PAX finished

Rinse and Repeat for a total of x3

Stairs Of Pain-

• Frog Jump Up to Top – Mericans x 20 OYO
• Run Down
• Frog Jump Up to Top- Freddy Mercury’s x 20 OYO
• Run Down
• Frog Jump Up to Top- Flutter Kicks x 20 OYO
• Frog Jump Up to Top- Carolina Dry Docks x 20 OYO

Mosey back to Start

• Run Up- LBC’s x 20 OYO
• Run Down
• Run Up- Squats x 20 OYO
• Run Down
• Run Up- Mericans x 20 OYO
• Run Down
• Run Up- Side Straddle Hops x 20 OYO
• Run Down

1 Lap around the track

Sprint Up Hill

Circle of Pain- PAX led Mary….

• WW2’s x 10 In Cadence
• Mason Twist x 10 In Cadence
• Leg Lifts x 10 In Cadence
• Mountain Climbers x 15 In Cadence
• Left Side Plank x 30 Seconds (maybe 45+)
• Ride Side Plank x 30 seconds (maybe 45+)

COT

Moleskin:

#TClaps to TheStorm/GasHouse PAX, 100 Mericans plus the rest of the above.  Strong effort by all.

5:30 AM Sharp- Come on out for the BURPEE DASH!!! Got to show to know.  See you in the Gloom.  AYE!

-Dolph

29 pax showed up for some precisely timed punishment today with Abba and Anthrax up to co-Q.  Pledge first, then a mosey up to the field.

WU:
Imperial Walkers
Side Straddle Hop
Freddie Mercury’s
Mericans

The Thang:
Order of the day was Ciabatta’s.  Each exercise was separated by a lap around the track + trash pickup thanks to Da Vinci’s timely sense of civic duty.

Plank Jacks (audible, planking for 4 minutes sounded better on paper)
Prayer Squats
Mericans (audible…again better on paper)
Bear Crawl
Lunges

With everyone’s legs good and tight we finished up with 15 side straddle hop burpees, then moseyed back to the lot for COT.

13 men braved the jungle and learned something about counter clockwise and Johnny Cash….

WU:

• SSH
• Mountain Climbers
• Flutter Kicks
• Squats

The Thang:

Mosey from ice cream shack to parking lot of Martha Rivers then did a little Merkin chase for approx 2/3 mile in the counter clockwise direction according to Linus-thankfully we had a professional English teacher to correct us (kudos Godfather) and teach us the difference in clockwise and counter clockwise. Wish I brought a notebook this morning because I am not sure I have it straight yet.

At this point we attacked the parking lot with a descending Merkin or Squat ladder (dealer’s choice)-20 seemed to be a good number the night before but we started with 10-I am learning that breathing really is optional when being a Q so next time we will go with 20…

I needed some music relief at this point, so we then broke into several verses of Johnny Cash music as we did a ring of fire with 25 squats per person whiile everyone performed ring of fire in the plank position-personally I thought Stroganoff’s voice was soothing-he definitely missed his calling.

To continue with the music theme, we then started our “Welcome to the Jungle” (gym) part of the thang and did a short mosey into the playground for a Triple Check (really wanted to call it a three way but would have a hard time explaining that to my wife) with teams of three doing (1) peoples chair, (2) plank, and (3) swinging on the jungle gym ladder for 2 rounds. I believe I heard the jungle gym ladder scream as the Godfather approached but thankfully we left the jungle gym ladder intact and no worse for the wear.

It was approaching closing time so we moseyd back to the ice cream shack for a few burpees then a COT and quick picture to document our inaugural workout at Martha Rivers.

Although there were no tackling dummies, I really enjoyed this AO and see a lot of potential.

Join us next week when Dr. Feelgood brings the pain at his VQ.

-Whoopee