True Lies – “An FNG Friendly MuscleBeach Workout”

AO: BombSquad

Contitions: 55ish, windy

YHC arrived at the AO around 4:50 to set up 5 pain stations including various coupons (400+ lbs) on the Large Parking Lot.  After setting up the pain stations, I drove back to the Shovel Flag Parking Lot and Met Rousey for a scheduled pre-ruck. The Pre-ruck began by rucking to the back of the Youth Center to carry and/or roll additional larger coupons  to the Large Parking Lot for future pushing & flipping! We then headed across the campus and into the neighboring community. 30 minutes later we circled back to the Shovel Flag. As Rousey & YHC rucked back to the AO we saw Hottub sitting in his car awaiting the beatdown. The rucks were dropped as we greeted Hottub and a fresh face at BombSquad, Goldberg!  Vitamin D was  the last PAX to arrive at the 2  minute mark. Introductions were made with Goldberg and we circled up!

1 Minute Warning

Proper Disclaimer

COP: 17 SSH IC;  17 TTT IC; 17 Wind Mills; 23 Merkins IC; 17 Imperial Walkers IC; 15 Little Baby Arm Circles IC; 12 Big Baby Arm Circles IC; 15 LBAC in Reverse IC; 12 BBAC in Reverse.

Mosey  around the back of Church, grab 1 pallet, continue to mosey to the Large Parking Lot

Circle up in front of Pain Stations and recite:  3″ F’s” – (1) Fitness; (2) Fellowship; (3) Faith . . .  5 Core Principles – (1) Free; (2) Out Doors rain or shine ;(3) Open to All Men; (4) Peer Lead  ;(5) Ends in COT . . .  Mission Statement – “Plant, grow, serve small workout groups for the reinvigoration of male community leadership”

The THANG:  Each PAX chose a Pain Station to start. All exercises are done AMRAP with goal of 15-20 reps  . . . no rest in between exercises

Pain Station # 1:  exercise# 1 – Shoulder Shrugs (25 lbs Buckets x 2);  exercise# 2 – Front Raises with 25 lbs Plate;  exercise# 3 – Overhead Press with 35 lbs Plate

. . . Flip Tractor Tire 1/4 width of Parking Lot – to & fro . .  . Rotate to next Pain Station

Pain Station # 2:  exercise# 1 – Dumbbell Curls (20 lbs x 2);  exercise# 2 – 35 lbs Plate Curls;  exercise# 3 – 45 lbs Straight bar Curls

. . . Push Pallet 1/2 width of Parking Lot – to & fro . .  . Rotate to next Pain Station

Pain Station # 3:  exercise# 1 – 30 lbs Rope Tricep Extensions;  exercise# 2 – 35 lbs Tricep Extensions;  exercise# 3 – 15 lbs Tricep Kickbacks each arm

. . . Fireman 2 Cinder Blocks 3/4 width of Parking Lot – to & fro . .  . Rotate to next Pain Station

Pain Station # 4:  exercise# 1- Bucket Squats;  exercise# 2 – Hold 25 lbs Overhead Squats; Jump Squats

. . . Run width of Parking Lot – to & fro . .  . Rotate to next Pain Station

Pain Station # 5: exercise# 1 – 10 Burpees;  exercise# 2 – 10 Burpees;  exercise# 3 – 10 Burpees

. . . Run width of Parking Lot – to & fro . .  . Rotate to next Pain Station

10 Count

20 Flutterkicks IC (4 count)

Rinse & Repeat through each Pain Station & Flip/Push/Carry/Run/Run

Long Mosey back to Shovel Flag

Mary ‘Round the Horn: 12 Boxcutters IC (Quaker); 15 Merkins (4 ct) (Hottub); 15 BBS (Goldberg); 15 Alternating Shoulder Taps (4 ct)(Rousey); 10 Carolina Dry Docks IC (Vitamin D)

Time Called

COT:

Count-O-Rama – 5

Name-O-Rama

Announcements: Dragon Boat Races – April 2018 . . . we have 1 team of 20 HIM and are now forming 2nd team . . . need a few more HIM to HC;  Marine Mudrun – May 2018 . . .form you 4 man team now & sign up (See Skidmark for additional Details); Bible Study/Leadership this Tuesday @ 6:30 Waterway Palms (watch lesson 3 video in advance .. .will have more time for discussion) . . . Plenty of available CSAUPs this spring commit to at least one, sign-up, be accountable!!

Prayers for our schools, our leaders, and our children in this confusing and broken world. Prayers for Goldberg’s M who is due with their second child

Moleskin:  This workout was anything but FNG friendly (although if there would have been an FNG all the pain stations would have been a back drop for intimidation purposes only! I had a 2nd Q ready just in case) All PAX pushed themselves hard . . .all got better. It was great meeting and getting to know Goldberg! He didn’t miss a step (rep??)!! It was an honor to lead these men this morning. Special thanks to Rousey for the Pre-ruck and everyone post beatdown for the coupon clean-up!!

Aye!

Quaker