I think these cones are getting farther apart….

I think these cones are getting farther apart….

Workout Date:





Wojo (Greensboro), Flossy, Esau, Blacktop (RESPECT), Cheesy Biscuit, Heisenberg (RESPECT), Mater, Dollywood (RESPECT), Bedbug (Greesboro), Softshell, Papa Smurf (Triple RESPECT), OneCall (QIC)

The Thang:

77.  Hot and Humid.

Time to roll down to BB where I hadn’t been in a minute.  Great seeing all the regulars there and catching up a bit.  Also great to have 2 #DR brothers from Greensboro joining us!!  1 who recognized me from July 4 weekend in a NC mountains grocery store!  Gosh, I hope I didn’t look as rough out there as I do at 0530 in the morning after an hour’s sleep!!  Maybe it was just the F3 shirt!  The M loves when I wear that out of town and guys meet, nod, and greet and talk about F3!!!  Just ask her!  HA!

Got in early to the bright lights shining and to Papa Smurf getting his run in.  Had to set up some cones.

1 minute warning and Disclaimer

SSHs x 20 IC
Diamond Merkins x 10 IC
Prisoner Tempo Squats x 15 IC
LBCs x 15 IC
IW x 15 IC
Merkins x 10 IC
[Pattern noticed]
Tempo Squats x 15 IC
Flutters x 20 IC
Goofballs x 15 IC
Wide Arm Merkins x 10 IC
Sumo Tempo Squats x 15 IC
BBSU’s x 15 OYO

Mosey to Large Baseball field

7 cones – 10 yards apart – some of the later ones may have been a yard, or 2, or 3 farther away – some of the men noticed the trick!

Start at the fence, Bear crawl to the 1st cone – 1 merkin; Continue Bear crawling to each of the next cones and increase your merkins – i.e., 2nd cone – 2 merkins; 3rd cone, 3 merkins, etc.  Up to 7.   AMRAP LBC’s on the 6, or SSH’s if you want more cardio
LBC’s x 15 IC as a group

Head Back
Lunge between cones, Squats at the cones
Same pattern
AMRAP LBC’s / SSH’s on 6
LBC’s x 15 IC as a group

Do it again:
Crawl Bear, CDD’s at the cones
[This round was rather difficult]
AMRAP LBC’s / SSH’s on 6
LBC’s x 15 IC as a group

Some type of both feet off the ground at the same time explosive movement – Broad jump preferably, bunny hop if need be
[NOTED: Some men have great explosiveness; others, like YHC – eh, not so much]
Burpees at the cones

A round of suicides to and back from each cone; touch the ground at each cone with hand
This was a smoker, so I thought it would be a good time for the TOTAL BODY DESTROYER, which YHC learned from one of our awesome Guest Q’s!
45 seconds of this is definitely long enough to change your perspective

Mosey to basketball court for a round of 7’s with a catch
Merkins on 1 end, Leg levers on the other – 1, 6; 2, 5; etc.
1 burpee EVERY time you crossed the centerline
Esau asked if he could skip the burpees if he never crossed the centerline!
Hmm..hadn’t thought of that!  NO!

Back to start – circle up
22 Merkins OYO (hand release style) – #22Kills


Count-O-Rama – 12, with 2 guests
Prayers for Mater’s friend who lost their mom
Prayers for YHC’s father undergoing heart surgery this am
Prayers for Schools, teachers, parents
Prayers for travel
Prayer requests unspoken

– It’s great to get to each of the AO’s and see the men!  Everyone worked hard today and there was great work picking up the 6 and just generally encouraging one another.  A strong group of #HIM!
– Thanks for the hard work today men!  Enjoyed getting down south!

– Lombardi has worked out tickets to the Pelican game on Monday, August 27.  Details will be coming!!!  Come one, come all!!  PAX, M’s, 2.0s.  FREE thanks to Rubber!!!!!
– Check out #ThePitStop at New Directions Men’s Shelter if you can!
– Cheesy’s Bday tomorrow!!!  He will be taking the day off.  He is going to Dad’s Camp so everyone be sure to give him bday punches and/or noogies.


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