- Workout Date - 01/03/2014
- Q In Charge - Alfred
- The PAX - THE Hardhat, Erector, Play-Doh, iTunes, Epee, Padre (Rock Hill), Johnny 5, Perry Mason, Bib (WD), Spring Break, Alfred
- AO -
11 men rolled out of the sack and headed out to #TheStation on a cool and misty morning.
Conditions: 46, wet and misty
Warm Up
Smurf Jacks x 15 IC
Merkins x 10 IC
The Thang
YHC has been wanting to do a music based workout for a while and today was the day. Rather than let the mist ruin our fun, we moseyed over to the picnic shelter for some Pain Roulette. YHC put together a playlist at 1030 the night before, so cut him some slack.
How it works: Put together a list of exercises, hit shuffle on the iPhone, and complete AMRAP of each exercise until the song is over. Complete a lap around the circle after each song to spin the roulette board.
The Playlist:
Lunges/Lunge Hold – Turn Down for What (DJ Snake & Lil Jon)
Merkins/Down & Hold – Hey Ya! (Outkast)
LBCs/Oblique LBCs – Down with the Sickness (Disturbed)
Squats/Squat Hold – Good Feeling (Flo Rida)
Plank Shoulder Touch/Various Plank exercises – Bangarang (Skrillex)
Flutter Kicks/6 Inches – Bleed it Out (Linkin Park)
Take a break from roulette and head to the amphitheater to de-escalate the situation. The De-escalator:
Run up the Amphitheater – 24 Merkins
Run down – 22 Merkins
Run up – 20 merkins
…
All the way down to 2 merkins
#toasty (click the link)
Back to try our luck with some more roulette at the shelter.
Dips/Step Ups on bench – Man in the Box (Alice in Chains)
Pull Ups/Hang (Suggested by Spring Break) – Eye of the Tiger (Survivor)
Erectors/One leg Erectors – Bust a Move (Young MC)
Rosalita/Dolly/Freddy Mercury/6 inches/ LBC – Double Edge (Flux Pavillion)
Naked Moleskin
It was a pleasure to workout with you Gentlemen today. It was mighty hard to get out of bed at 0615 this morning, but it’s the accountability F3 provides that brought YHC out to the #gloom. Thanks for sharing it with me. Glad to have Bib back after an injury, good to see THE Hardhat at #TheStation. #TClaps to everyone for fighting the urge to #fartsack.
Announcements
– Sign up for the Drifter on 02.07.15 #tripledown. Use coupon code F3 to get a discount.
– January 17th #TheStation is converging with #starcommand at the Upward Star Center in Wellford/Spartanburg.
– Sign up for the Swamp Rabbit half marathon. YHC is signed up. Perry Mason has signed up or is eyeballing it.
– Two new Eastside / Greer workouts. Hank – Fridays at 0530 for hill runs (roaming AO, check #SwampRabbitHank on twitter). Orange County – Sundays at 0600 for LSD style run launching from Riverside High parking lot (this is not a track run).
Prayers/Praise
-Praise for Erector closing a deal on 12/31.
-Prayers for all those suffering in silence.