Conditions were low 70’s, dry, and for the most part a nice usual Saturday in the GSpot.  It was the 4th weekend of the month which means that it was Fury’s time to shine for the weekly AO convergence.  Having not Q’d in a week or two, YHC snatched up the spot and proceeded to devise a devilish regimen of pain inducing exercises.  Here’s what went down….

Disclaimer: Given in the circle prior to divvying out the work.  On other days this would have been a mere technicality at Fury, but today there was a stranger in the midst.

Warm Up:

1 Pull Up and 50 Calf Raises on the coupon

2PUs and 40 CRs

3PUs and 30CRs

4PUs and 20CRs

5PUs and 10CRs, It was here that the pain started to build in the calf muscles.  Also it was about this time that someone said, “at least we aren’t going to go for a run afterwards …….. are we?”

4PUs and 20CRs

3PUs and 30CRs

2PUs and 40CRs

1PUs and 50CRs

With our warm up complete it was time to grab our blocks and go for a mosey to the gazebo.

The THANG

Drop your blocks, run down to then up Hibachi Hill to “the” light pole, turn around and return back to the gazebo.

1 mile later and we all gathered intermittently back under the gazebo where YHC directed traffic to start with:

20 Overhead Presses

20 Kettle Bell Swings

10 Box Jumps

This is an abbreviated version of JACK the HeroWOD.  JACK is a 20min AMRAP, the pax were only required to complete 5 Rds of work.

For those that finished early, perform 3 Rds of 10 Triceps Extensions & 15 dips.

Leaning rest (Plank) for the 6.

Once the work was complete, it was time to return to the pull up bars.

Starting two lines to the sides of Sugar and Meatloaf have everyone facing each other.  The men beside you are on your team, the men across from you are your rivals.  It Pays To Be A Winner!

1st Race: (This was an experimental version that didn’t quite workout as planned)

Burpee x5, everyone go at the same time and if you finish before the person across from you, you win.

There were lots of close finishes here and because of this, we quickly changed to a down the line type race.

2nd Race:  Burpee x10 starting with Sugar vs Meatloaf and continuing down the lines until ending with TRav vs Pusher

3rd Race:  Squats x10

4th Race:  Hand Release Merkins x10

5th Race:  Big Boy Sit Ups x10 using the coupon with your feet in it, and slapping the coupon for each rep

6th Race:  Bear Crawl 20 yards down around a coupon, and then back.  This was NASCAR style and rubbing/shoving/getting in the way was completely acceptable and even encouraged.

After the races, there were just a few minutes left for 30s dead hangs.  The other pax held a coupon in the rifle carry position, or completed flutter kicks for the 30s.  Once everyone completed the dead hangs, it was time to clean up and circle around the flag.

COT/Counterama/Nameorama

Announcements:

Genetic Center workout Monday 9/25, Rabbit Chase Wednesday 9/27, Dad’s Campout Friday 9/29

Prayer Requests:

Spud’s Family, Mac&Cheez’s Family

Naked Man Moleskin:

Welcome Blade!………….WAIT!!! Welcome Butter Knife!  This guy named Andrew shows up, goes through this work out beasting bear crawls, situps, and Overhead presses.  Gets instructed by yours truly on what and how to speak up in the COT and conveniently slips in; Andrew Reed, 24, Blade  like no one was listening.  We all stopped and asked simultaneously, “have you posted before somewhere else?” He answers, “No, I just like Blade as a nickname and figured that’s what you wanted me to do was make up a nickname for myself.”  HA! Well there’s NO WAY that you’re getting Blade as a nickname now! HA!  So Butter Knife it is.

I pulled out a pull up strap so that folks could work on using the proper form and to complete all the reps.  Apparently though the apothecary was just too darned hard headed to do anything other than struggle without it until I showed him how to use it.  Thankfully the other pax fell in line and started to use it to help.  That is why it’s there.  Speaking of our neighborhood drug lord, there were several races that he started a few reps behind his rival and yet finished the same time or faster.  He was really pushing it during the races!  He must have been channeling his inner Hershal Walker.

Blu like always showed all the youngins what a real performance looks like.  He consistently finished faster and stronger than the rest of us ya hoos throughout the assigned work.

It was good to see BenGay, TRav, and Sunshine back out at Fury.

Tootsie Roll and Southern Belle have become Fury regulars and were two of the top performers throughout the workout.

A big thanks to Tootsie Roll for donating his phone for music.  YHC had a speaker, but no music downloaded onto the new phone.  Tootsie Roll stepped up and were able to jam to some STP between be big lung busting breaths.

There wasn’t much mumblechatter during JACK, but once we got to the races it turned into to some quality 2ndF during a 1stF event.  I’m glad you fellas posted for some Saturday morning fun.

JKS – Alpo

Oh yeah, I almost forgot to mention that Meatloaf rode his man bike from the hizzy to Fury and back just for a little extra meat and potatoes!