Punisher Mullet

After a nice warm weekend, Punisher welcomed a cool 50 degree and falling cloudy evening. With daylight savings we had a no rain and dry conditions for a change and we brought the gym to the front yard. Here is what went down:

COP

We mosey to the front yard and circle up for 10 SSH, 10 Imperial Walkers, 10 Suzanne Summers on the left then 10 on the right for the street crowd, 10 scorpions.

THANG

YHC brought his bag of bands and passed them out and we inserted some body weight exercises for 7 total stations.

We did a Tabata where we worked out for 4 minutes at each station. Then we rotated clockwise. The 4 minutes were broken down to 8 ea of 30 seconds with 20 seconds exercising and 10 seconds off. Stations were below:

Station 1 – Hand release push up execute 10 then plank for remaining 20 seconds.

Station 2 – 50 lb band stretch. Hold the band with elbows at shoulder height arms parallel to ground and pull away from chest.

Station 3 – LBC’s

Station 4 – Shoulder raises

Station 5 – Arm Curls

Station 6 – Squats

Station 7 – Tricep extensions

We then divided into 4 man team and 3 man team for 1 rotation of Partner 1 (P1) – performing 10 Donkey kicks then wall sit for count of 10, rinse repeat until timer returns. Partner 2 (P2) – flutter kicks. Partner 3(P3) – Ran lap around front yard as the timer. Everyone did one rotation.

Then we circled up for a circle of pain for the last 3 minutes. First was 5 WW2 situps while the rest of the group held their feet 6 inches off the ground. We then performed flutter kicks for about 40 seconds.

Namerama and Numberama. Upchuck took us out in prayer this evening.

Moleskin

With everyone working out in a circle the mumble chatter was abundant. With our rockstar younger gents we quickly digress into Hair Nation…then hair…how some of us used to have it…mullets…then Mike Gundy just came out. No one can sport a mullet like him, or rather, he is the gold standard of mullets. Check out the pre-mullet video below and you can see why he grew one later. He defends his players like family.

Great workout gents! It was an honor to lead.