Now that we all know how Rest Stop feels about muffins, wanted to make sure that everyone got a muffin this week…but wait there’s enough for everyone to have 2!
Warmup: For starters, we had the largest group of pre-runners I’ve seen at any workout yet, and with a couple of PRs set. At 7:00 the real fun began. Started with a mosey over to the truck to grab two muffins (aka bricks) and then continue mosey over to the grass by the memorial where we performed the below. Bricks are to stay in hand through the entire workout and COT.
Good Mornings (bricks on the hips) x 10
SSHs w/ bricks x 15
Sun gods w/ bricks, forward and reverse OYO
The gist of it is that we ran around the track with our bricks in hand, stopping at the posts to perform exercises, escalator style. The exercises were:
1st post – Nutcrackers x 10 (agreed this is better done in the cold to avoid any unfortunate missteps)
2nd post – WonderDodos x 15 (after the debate was settled as to whether these were made up or not everyone agreed they felt like a Miyagi move)
3rd post – Crunchy Frogs x 20
4th post – Iron Squat x 25 (why do these feel so awkward? why can’t I keep my arms straight out?)
5th post – We’re Not Worthies x 30 (changed to You’re not worthies to heckle the frisbee tossers)
6th post – American Hammers x 35
With our lap complete and our arms, shoulders and legs shot, we moseyed back to the warmup spot for some Colt 45s x 3.
15 x bottom half curls
15 x top half curls
15 x full curls
Throw in a Jack Webb for good measure:
1 merkin, 4 punches; 2 merkins, 8 punches; up to 10 merkins, 40 punches
Some time is left, let’s do a quick merkin ring of fire:
PAX hold plank while the PAX to the Q’s left does 5 merkins, then the next man goes, until we make it all the way around
Mosey back to the flag following Bloodhound around the playground zamparini style.
1.5 minutes left, let’s do some flutter kicks with bricks overhead, throw in some 6 inches and we’re done!
COT: Reminiscent of Kiffin’s previous brick workout a few years back, reiterated how the small things we carry can start to feel heavy over time and how beneficial it can be to get it out of our hands and to open up with someone. Grab another PAX and get a coffee or lunch or something else, but don’t feel like you have to carry it forever.
Good times were had by all who attended!