MMA = Meow Meow Awesomeness

Cougar Town

  • Saturday, March 16, 2019
  • 0630-0730
  • 36.132175, -79.880630
  • 42 °F,  43% humidity, windy


See Thru, Hoosier, Buddy Rich, Air Ball, TPS, Crawlspace, All Blacks, Red Card, Expired (RESPECT!), Houlihan, Schnitzel (RESPEKT!) Bradley Towers (FNG- Chappy), MacGyver, Ozone, Slumlord, Red Dragon (EC), Whirly Bird (EC), Tommy Boy


Tommy Boy

Perhaps it was the chest/head cold, perhaps the lack of good sleep all week, perhaps it was the AlkaSeltzer-induced haze… whatever it was, YHC bit off a little bit more than he could chew. But then again, Cougar Town isn’t meant to be easy. These men mean business and, by God, one must deliver.

“If you always do what you’ve always done, you’ll always get what you’ve always got.” – Henry Ford

Those words were the inspiration for trolling the inter webs for a lil’ something different.

After falling down a rabbit hole on YouTube, a series of grueling MMA workouts from top competitors found their way in YHC’s recommendations. The rest, as they say, is history. Here’s what went down:

After a brief mosey around the front parking lot, the Pax circled up for a slightly different


Covering 25 yards; a series of slow-burn moves escalated into more explosive exercises and ended with dynamic stretching:

  • Heel to toe-raise walk (slow motion)
  • Heel to toe-raise walk (fast)
  • Heel walk
  • Toe Walk
  • Backwards toe walk
  • Side Lunge (out & back)
  • Knee pull>runner pose> warrior pose>hammy stretch
  • Quad Stretch + Opposite Arm Reach Up
  • High Knees
  • Butt Kickers
  • Reverse Fire Hydrants
  • Karaoke
  • Ski Jumps
  • Ski Jump + Knee Strikes
  • Superman Swimmers
  • Kryptonite Cross Rollovers
  • Cobra Pushups

Once lubricated, it was time to tour the AO. Mosey around the perimeter of Cougar Town and ending up on the Track for:

The Thang (round 1)

Our Focus:

  • Use Large Muscle groups to recruit fast-twitch muscle fibers
  • Moderate Tempo for longer time
  • Strength, Ballistics movements

Our Goal:

  • Improve lactic capacity to develop overall work capacity

Series 1

  • Jump squats x 30 sec
  • Merkin into Kick-outs x 30 sec
  • Seated Body Lift w/ Legs straight out x 30 sec
  • *Rest 30 sec 

Series 2

  • Burpee to broad jump x 30 sec
  • Merkin to Groiners x 30 sec 
  • American Hammers x 30 sec
  • *Rest 30 sec

Series 3 

  • Jump Lunges x 30 sec
  • Merkin to Pike x 30 sec
  • V Sit-ups x 30 sec
  • *Rest 30 sec

Rinse & Repeat-O

Once smoked, we moved down to smoother ground for:

The Thang (round 2)


10 exercises, 10 reps each for 10 minutes straight; NO REST

  • Merkins
  • Goblet Squats
  • X-Mountain Climbers
  • Burpees
  • Leg Raises (think Homer-to-Marge)
  • Plank Rows
  • Jumping Lunges
  • Crab Cakes
  • Buzz Saw Planks (crowd pleaser)
  • Prisoner Jump Squats

Back to the shovel flag for:

6 Minutes of Mary

  • Plank Around The World x 20 IC (another crowd pleaser)
  • Freddie Mercurys x 20 IC
  • Heal Touches x 20 IC
  • Big Boy Sit-ups x 20
  • Hammers x 20 IC



  • #Cotters to MacGyver
  • All Black has the Q on April 6 @ Cougar Town #MeowMeow
  • Saturday, March 23 @ CoreLife – proceeds from the entire day benefit TeamIndure’s efforts to raise funds and awareness in the fight against Crone’s & Colitis (Crawlspace & 4-in-a-Row‘s team)
  • Jellybean has his VQ @ Death Star next Wednesday, March 20
  • Northern Soul Crusher (soft AO) launches every Sunday from Northern High School; all paces welcome!

YHC spoke to the Pax about the FNG; he may not always be the Friendly New Guy, sometimes he’s the Forgotten Needed Guy. Never underestimate your ability to impact the trajectory of another man’s experience/day/life. Picking up the six isn’t just restricted to the Gloom… it can happen anywhere and at anytime. Keep your head and heart on a swivel; someone is always in need of a helping hand.

Grace & peace,

Tommy Boy

By |2019-03-16T11:25:33-04:00March 16th, 2019|Categories: Cougar Town, Greensboro|0 Comments

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