Mosey Mix-it-up

  • Workout Date - 06/19/2014
  • Q In Charge - Alfred
  • The PAX - Golden Sombrero, Carl Lewis - FNG (Michael Stokes), Oui Oui, Wrinkle, San Diago, Radar, Holla, Rooney, 00, Snowden, Cinnamon Dulce Latte, Large Marge, Posh (Spice), Hardhat, Erector, King James, Bibb, Alfred
  • AO -

18 men departed their cool, low-humidity homes to come out for a swim at #TheBurbs.

Warm Up

Smurf Jack x 15 IC
Imperial Walker x 20 IC
Merkin x 10 IC

The Thang

Mosey around MRC

Stop at Corner 1 for Double lunge hop – 5 each leg (Lunge forward, lunge backward, lunge hop)
#MumbleChatter #NotCoordinatedForThese

Continue mosey to corner 2 for broad jump burpees x 10

Mosey to stairs for 11s 6s – Do one exercise at the bottom, then 5 at the top. 2-4, 3-3, etc.
Exercise 1 – Diamond Merkin
Exercise 2 – Werkin

Mosey to the new fancy soccer field field for 4 6 corners. Let’s start at the far left corner.
Corner 1 – Speed Skater x 30
Corner 2 – Little Baby Squat Jumps x 30
Corner 3 – Mountain Climbers DC x 30
Corner 4 – Calf Raises x 30
Corner 5 – LBC x 30
Corner 6 – Burpee x 10

YHC didn’t notice at first, but there was an army of gnats out here and I consumed a few during these exercises. #KeepYoMouthShut

Plank exercises to regroup / rest.

YHC had everyone line up on the goal line and plank up. On YHCs call, jailbreak to other end of field.


Count off in 2’s
Group 1 – Box Jump x 20
Group 2 – Derkins x 20

Plank exercises (Arm / leg high, elbow arm leg high)

Still have 15 minutes left and YHC was thinking of some more exercises, so Snowden suggests suicides across the field.

Suicides by Snowden:
Run to 1/3 mark, do 5 merkins, run back to start
Run to 1/2 mark, do 10 merkins, run back to start
Run to Opposide side, do 15 merkins, run back to start

Mosey back to parking lot.

Flutter x 25 IC
Russian Twist x 15 IC
Heels to Heaven x 15 OYO
Plank (Regular, One arm / leg, elbow)
Six inches for 30 seconds

Naked Moleskin

Once again, YHC had a great time with the PAX. Thank you guys for all the encouragement.


– Battlefrog this weekend for Punkin and Johnny 5. If any guys want to jump on last minute now is the time to do it.
– Slim is organizing a #BRR training race on July 12th
– YHC is planning on running the Spinx Runfest half marathon 10/25. Let’s get a team going.
– Snowden is running at Lake Conestee this weekend. There are 5k up to 100k options for those interested.
– Greer AO is launching in August. Let your friends in Greer know.

Prayer Requests

– Golden Sombrero’s father has his last round of Chemo today
– Erector gets PET scan results today & MRI results on Friday

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