True Lies – “An FNG Friendly MuscleBeach Workout”
Workout Date:
02/17/2018
QIC:
Quaker
PAX:
Hottub, Rousey, Vitamin D, Goldberg, Quaker (QIC)
The Thang:
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
