Our long lost friend Cardio

Our long lost friend Cardio

Workout Date:





Sunshine, Mudslide, Flatliner, Early Bird, Boxcar, Skidmark, Buffet(QIC)

The Thang:

The cold weather let up for a high 20’s workout this morning. Rolled in to the lot around 5:23am to find a few brothers chomping at the bit to start day. Circled up at the Circle Flag, called a 1 minute warning, followed by a 5:30 call by Mudslide(thank you sir as I was mumbling with Sunshine). In a LOUD, COMMANDING VOICE BECAUSE WE’RE MEN WHO LEAD, welcomed our brothers to day and stated the full bodied disclaimer, including the request for any questions or concerns….Sunshine raised his hand to an immediate response of “no, you cannot ask someone to take their pants off.”

Warmup: 20 SSH, 15 TTT, 15 windmill, 15 LBAC forward, 15 OHC, 17 LBAC backward, 20 Mountain Climbers. Mosey half way around our 1/4 mile-ish loop to call the workout.

Workout: The Cooper….yes it’s real Sunshine, go look it up.  Due to our extended track loop we made a 2 stop per lap adjustment.

Details: From starting point the group quick moseyed back to the circle flag location(1/2 lap) for 10 burpees, 10 squats, 10 merkins. Continued quick mosey back to starting point for 9 burpees, 9 squats, 9 merkins, with a plank hold on the 6. Regroup and restart with quick mosey back to circle flag for 8 burpees, 8 squats, 8 merkins. Continue again with quick mosey to starting point for 7, 7, 7…..so on and so forth until we finished at 1,1,1 at our original starting point. Called a double 10 count starting at 1 up to 10 then back down to 1. Great work by all men to keep the 6 in mind with picking up after each lap. We are all here to support each other. Back to the workout….group mosey back towards the finish line (circle flag), with a stop for some core building suicides. 20 yd sprint, 25 Freddie Mercs, 20 yd sprint back. 40 yd sprint,  50 Flutterkicks, 40 yd sprint back. 60 yd sprint, 75 LBCs, 60 yd sprint back. 80 yd fill out sprint, leave it all on the pavement.

And Finish: Circle up, count it off, NOR, Announcments: Sunshine’s Q at Blackbeard, Mudslide bike workout, SuperBowl weekend sneak peek mention of a Kegs and Eggs style Co-Q from  Quaker and yours truly on Saturday Feb 3rd at Bombsquad. Close in prayer to include those mentioned aloud and all kept in our hearts.


Honor to serve and lead.

All got better.


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