- Workout Date - 08/09/2014
- Q In Charge - Erector, Longbottom, Alfred
- The PAX - Erector, Spongebob, Domer Simpson, Earthmover, Sherpa, Ponzie, Vanilla Ice, Punch out, Hagrid - FNG (Jofie Slate), Poor Guy - FNG (Mike Isaac), Gur - FNG (Kevin Duncan) , Repo - FNG (Robbie Septon), Mary, Baby Nate, Penguin, Prince Harry, Louganis, QT, Bubba, Windsor, Grilled cheese on a donut, Wifi, Nature Boy, Zorro, Unitard, Peterbuilt, Mr Bojangles, Orange Peel, High Tops - FNG (Chuck Taylor), Advent, Scar - FNG (Les Neely), Ahnold, Freeze Dry, Alfred, Long bottom, Large marge, Brown shorts, Doolittle, Goggles, Tesh, Bib, Wig - FNG (Lee Dumas), Holla, San Diago, Iceman, Golden Sombrero, Captain Plug, Johnny 5
- AO -
This morning at 0700 the PAIN train pulled up to #TheStation with 48 PAX including 34 Swamp Rabbits, 7 from Spartanburg Ironworks, and 7 FNGs. The PAX were coming from all directions and circled up around the 4 flags in the center of the park to kick this thing off in Greer, SC.
Warm Up – Erector
Side Straddle Hop (SSH) x 20 in cadence (IC)
Imperial Walkers x 20 IC
Merkins x 10 IC
The Thang
Split up into two groups of 24 for Tour de Park. Group 1 led by Erector heads off towards the pond for mosey and pain stations while group 2 led by Longbottom does plank exercises for a minute or so before following group 1 on the tour.
Every few hundred feet stop for a pain station involving either merkins, perfect squats, or dips. Loop the entire park from pond to main entrance back to the shovelflags.
Repeato for another lap. Group 1 does plank exercises until group 2 arrives back at the circle from lap 2.
Entire group heads up to the amphitheater for Jacob’s ladder until we realize our group is too large for everyone to complete the exercise. Split back into original groups. Group 1 does Jacob’s ladder at the Amphitheater while Group 2 does Jack Webb (1 merkin / 4 air presses, 2 merkins / 8 air presses, etc.) up to 10. When complete, groups switch and complete opposite exercise.
Groups merge back together led by Longbottom and head to the large field next to City Hall for Dan Taylor or otherwise known as Lieutenant Dan (1 squat / 4 lunges, 2 squats / 8 lunges, etc) 1-2-3-4-5-4-3-2-1.
We’re not finished yet. Time for the Super Burpee in ascending order (1 merkin / 1 tuck-in / 1 squat jump, 2 merkins / 2 tuck-ins / 2 squat jumps, etc) up to 10! Upon completion we head back to the circle for Mary.
8MOM – Alfred (YHC)
LBC x 20 IC
Flutter x 20 IC
Russian Twist x 20 IC
Freddie Mercury x 15 IC
Plank (Right arm / leg high, switch, down on the elbows, right arm / left leg out, switch)
Finish off with 10 Erectors (air humper) IC
COT – Johnny 5
This working will be held every Saturday from now on. Same time / place (or YHC could say same Bat-time, same Bat-channel).
#RoF vs #Beastside callout race next weekend if you’re interested. $10 at Donaldson Center.
Pray for Tydre and family
Pray for Erector and Spicoli
Pray for all those suffering in silence.
It was awesome to see Greer launch today. Thanks for everyone that came out to give it a #BigBang. Thanks for paying it forward Ironworks (Spartanburg). Thanks Spongebob for taking the great photos. Thanks Iceman, and anyone else, for helping with core / catch up exercises.
Keep coming out guys and bring your friends. It doesn’t get easier, you just get stronger.
Until next time…
P.S. We were kindly asked not to plant the shovelflags in the grass due to a shallow irrigation system, so we’ll have to find out an alternative way to plant the flags. We don’t want to damage the property of course. If we got any PAX names wrong, sound off in the comments.
The trip from Powdersville was well worth it. Great AO and awesome to see F3 battling Sad Clown Syndrome.
A bucket of sand could be used to bury the flag in…