PAX: HHH, 2005, The Mick, Fat Tire, Heisenberg, Pheidippides, Lights Out!, Dr. Freud (QIC)
WARM-UP:
SSH x 20IC, Bean Pickers x 12IC, Hill Billys x 12IC, Mtn. Climbers x 12IC, Moroccan Night Club x 12IC, Willie Mays Hayes x10 (8 count) (RIP Willie Mays), Light Pole Lap
THE THANG:
-Mosey with coupons to the parking lot lines by the dumpster. 3 sets of “All About the Benjamins” (sets of 100):
Set 1: 25 1-arm coupon rows (25 each arm), 25 lunges, 25 Werkins, 25 reverse lunges
Set 2: 25 Curls, 25 Jump Squats, 25 Shoulder Presses, 25 Curls
Set 3: 25 Coupon Swings, 25 Coupon Squat Thrusts, 50 2-arm rows
-Number off 1, 2, 1, 2, etc. – 4 PAX in each group with 2 different stations. Each group had to divide and conquer the total reps how each group saw fit.
Station 1-Sandbags (60 lb and 80 lb bags)- Each group complete 20 Sandbag Cleans and 40 Sandbag Rows
Jog up/down the hill to the alternate station
Station 2-Pull-up Bars-Each group complete 20 pull-ups and 40 Hanging Knee Raises
REPEATO x3
-Back to Parking Lot lines with coupons for 1 to 10 ladder, starting with one coupon pull-over and 10 Annie Merkins (Annie Merkin is holding a plank and then rotating right hand (scrubbing the floor), rotating the left hand, and then down to a merkin. (PAX got about halfway through the ladder before time.)
MARY:
Dying Cockroach x 11IC (ab exercise with right hand to left leg and then left hand to right leg), LBCs x 11IC, Low Flutter x 11IC
MOLESKIN:
It’s close to 2:00pm, and I believe I finally stopped sweating from this workout! The PAX performed exceptionally today, with all of us staying pretty close together. It was unbelievably muggy and toasty this morning, and all the PAX absolutely gutted through this pretty intense workout. I promised to focus heavily on our backs, and feel we did, though definitely got some legs and chest in as well. The second 100 of “All about the Benjamins” killed me with those squat thrusters, and the sandbag/pull-up bar group rotations were pretty brutal. I liked the idea of giving the group a total number and then dividing and conquering. I felt like my group of myself, The Mick, 2005, and Heisenberg (shout out to my group members!) played to our strengths and got the reps done well, and it looked like the other group did as well. Like an idiot, I started with 1 coupon pull-over and 10 Annie Merkins for the final ladder-huge mistake! Should have started with 10 coupon pull-overs and 1 Annie Merkin, as by the time I got to 5 Annie Merkins, I was beyond spent. Still, we did it! Exceptional work, men.
Willie Mays passed away two days ago, and I loved that guy. My youth pastor always believed Willie to be the best that ever played the game, and I’m really close to agreeing with him. I remember when I was 15 years old, he gave me a birthday card with a picture of Babe Ruth on the outside. When I opened it up, he simply said, “Willie Mays was better. Happy Birthday.” I loved that card.
The reason Willie Mays was so good is because he didn’t have a deficiency. He was incredible in every facet of the game. He could hit for power, for average, for consistency, for RBIs, etc. His fielding and defense were superb, and he was one of the fastest players in the game. Additionally, he was one of the smartest men on a baseball diamond. He did everything well! The reason I bring this up is that it made me think about areas I’m good at and areas I can improve. I need to do everything (to the best of my ability) with excellence. So, that’s my challenge for you brothers today-do everything with excellence! If there is an area in a workout that you are not that good in, don’t shy away from it but challenge yourself to get better at it! Rise up to the challenge and keep pushing yourself and let us keep pushing one another.
It’s always an honor to lead.
-Dr. Freud
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