F3/AG--5/28/11--The Brickyard and the Beast

Aye, Crotch Rocket planted the ShovelFlag and the Faithful gathered, 29 strong, for the weekly AG PainFest.

The Pax:

SixMike (co-lead)
Cougar
The Rock
Antonio Table
Heath
Holtz
Red Warrior
I-Mike
Beckham (WarBaby)
WarDaddy (WarDaddy, of course)
SuperDave
MMOB
Crotch Rocket
Kit Carson
Girardi
Waco
SnapFade
Lee Haney
Senor Chips
OBT
Anthony Foxx (FNG)
Jason Burgess (FNG)
Mike Dixon (FNG)
Alan Heffner (FNG)
Chip Wasson (FNG)
and ...
The Colonel (BHWTU) (co-lead)

(I'm missing three from this list, not to mention the names of the New Beverly Guy, Red Warrior's B-i-L and the Fifth FNG -- someone email me and I'll update)

The Thangs:

SixMike -- The Brickyard 3-Zero

The Brickyard 3-0 (as in 30 minutes of pain)

Run to brick stash and grab a brick

Run to Folsom Prison Yard

· Side straddle hops Without Brick ("WOB”) – 20

· Dips With Brick (“WB”) – 20

· Step ups WB – 20

· Jump ups WB – 10

Run WB to Drop Off Circle

· Jumping star WOB – 10

· Dolly WOB – 20

· High Dolly WOB – 20

· Flutter kick WOB – 20

Run WB to The Rock's Laboratory

· Ski jumps WB over balance beam – 3x

· Merkins WB – 20 (switching hands at 10)

· Little baby crunch WOB – 20

Run WB to Robert Plant - 3x WB

Run WB to Field Of Discarded Clothing – plank-a-rama

Run MPX WB to Strawberry field

· Supines WB – 20

· Sit up WB on chest - 10

· Man makers WB – 10 left, 10 right

Run to brick stash – drop off brick and head for home.

The Colonel (BHWTU) -- The Beast

+ Warmup lap around track

The Beast:

6 reps x 6 sets x 6 exercises, including 200 yds total interval sprints (sort of) for each exercise (6 x 200 yds total).

+ Merkins
+ Froggies
+ Carolina Drydocks
+ Jumping Lunges
+ Diamond Pushups
+ Mt Climbers on first group, Burpees (3 reps) on second

Abopalooza

+ Dolly x 25
+ Flutter x 25
+ Luge x 45 seconds
+ High Dolly x 25
+ Bicycle Crunch x 25
+ Plank
+ Left Arm Plank
+ Right Arm Plank
+ One-leg Merkins (each leg x 10)

Spreadsheets from the Gloom:

_ In the interest of bipartisanship, MMOB was kind enough to bring a couple colleagues from the other side of the aisle out as FNGs (thereby running the risk that Andy Dulin would make a surprise appearance and create an unintentional violation of the N.C. Statutes Chapter 143, Article 33C). Both Mayor Foxx and Councilman Burgess were Man Down! by the end of the workout, raising suspicions about MMOB's true motivation, but we hope to see them out again soon.

_ I don't know about the rest of you, but these were both great workouts. I loved SixMike's experiment in Brick Parenthood Prevention and to follow that up with The Beast and whatever ungodly name The Colonel gives to his version of Six Minutes of Mary (Six Minutes of Bloody Mary?) left me smoked like eastern N.C. barbecue.

_ Remember, Monday's Memorial Day workout, led by The Rock and Antonio Table, will be held at Latta Park in Dilworth. We'll meet and plant the ShovelFlag at 0650 at the outdoor shelter near the splash playground on Park.

_ Finally, 3x claps to The Cougar for a) posting after what's surely been a very trying week for his family; and b) giving us an update on Mary Bryan and leading us in prayer. Great news on her health and recovery and please keep her and the whole Cougar Pride in your prayers.

_ Also, for your prayers -- the safety of Charlotte native and Beckham friend Matt Hill, missing in Washington D.C. since Tuesday. Hill works in campus ministry outreach at George Washington University for the Capitol Hill Baptist Church.