Pre-Thang: Weather was awesome 70-ish with the temp, a little humid but nothing crazy. Ground was wet from Friday rains – perfect for something on your six.
My first workout ever with OBT was a Dirty MacDeuce. It makes me happy every time. Happy in an I hate you but I love you kind of way. So on past Saturdays I have often done a regular old Dirty MacDeuce. I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce. So I wanted to one up it – and I Q’d a Double Dirty Mac.
The Thang: Mosey to the big Quad. Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.
LOOOONG Mosey to the track. Through some puddles. Tried to go around then at some point it was too much so we just went through the muck.
Once at the track we did some LBCs just to rest from the long Mosey. Then we went straight into the DMac.
Lap with backwards run at the end — Circle we did: Staggered Merks, Roaches, Reg Squats x 12
Lap with kerioke at the end — Circle we did: Staggered Merks – Right, Freddie Merks, Lunge x 12
Lap with butt kicks at the end — Circle we did: Diamond Merks, Iron Cross, Lunges to the side x 12
Lap with high skips at the end — Circle we did: Plank Walk, Pickle Pounders, Lunge backwards x 12
Started to worry about time so the 2nd mac deuce we had to double up all exercises.
First lap Indian Run. Second lap on your own.
We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps
2 full laps – at your own pace
We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab
We did it! With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email” we walked to the street and ran to the flag.
We arrived at exactly 730am. Good job men. We logged 3.6 miles.
Rudy arrived from his LONG run just in time for the Circle
Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.
COT: For Splash. For friends who are sick.
Thanks for letting me lead.
