On this brisk MLK day, 6 pax including 1 FNG and YHC gathered in the parking lot of Jamestown Elementary school to see what YHC had planned for the MLK day workout. After rummaging through the “toy box” over the weekend, YHC decided to bring along a few coupons to hand out to honor the MLK holiday.

After a brief welcome and disclaimer we got right to it. As I recall it went something like this-

Warm-O-Rama

  • SSH X 25 IC
  • IW X 20 IC
  • Merkins X 20 IC
  • Mountain Climbers X 20 IC
  • Sun Gods X 15 IC Each Direction

Mosey to front of Library of elevens of Dips and Merkins-

Plank for six-

Mosey to playground for the Thang-

The Thang-

8 stations were set up around playground with various coupons. Each station had two exercises to complete before rotating counter clockwise to the next station.  Pax were to pick their Favorite station to begin and work their way through all 8 stations.  Rinse and repeat until time is called.  Stations were as follows-

Station 1

  • Pullups x 10
  • Jump Squats x 15

Station 2

  • Carolina Dry Docks x 20
  • Burpees x 10

Station 3

  • Knees to Chest x 15
  • Dips x 20

 

Station 4

  • Tractor Tire Flips x 6
  • LBC’s x 30

 

Station 5

  • Squats with Wooden Post x 15
  • Merkins x 15

Station 6

  • Overhead Press with Wooden Posts x 15
  • LBC’s x 30

Station 7

  • Run w/ Wooden Post Across AO and back
  • Merkins x 15

Station 8

  • Cinder Block Curls x 20
  • Mountain Climber x 20

All Pax made it through about 12 stations before time was called. Great effort by all PAX!

Mosey to shovel flag for Mary-

6MOM-

  • LBC’s x 30 IC
  • LSF x 20 IC
  • Box Cutters x 20 IC
  • Freddie Mercury’s x 15 IC
  • American Hammers x 15 IC

Moleskin and Announcements

  • Welcome FNG Dirty Bird (aka –Jereme Stout ). Great effort this morning!
  • TCLAPS to the dedicated PAX for posting on a regular basis for our Monday workout. Your efforts don’t go unnoticed-
  • Missed having Fletch out this am, as YHC had something special planned for the big 5-0! That’s OK we will get you next week!
  • TCLAPS to Profit for keeping up with the schedule and keeping this AO running on all cylinders! Nice Work Brother!
  • Potent Potables on Wednesday 5:30/6:00 till …. Come out for a couple beers. Great beer selection and different food truck every week if you want to grab a bite while catching up.

Elroy Took us out- Great Job Brother!

As always, it was an honor to lead such a dedicated group.

Aye

Gold Digger

PAX: Gold Digger

QIC: 01/18/16