Aiken Legs, and Shoulders too

AO: The Gladiator

When: 05/11/2021

QIC: Stroller (@f3_stroller)

PAX (17): Brownie, Bunyan, Dreamer, Delicious, Speedo, Tar Heel, Cheneral, Tebow, Scratch Off, Wicka Wicka, Vertigo, Raspberry Pi, Shiner, Saint2O, Laces, Scar, Stroller


3 PAX set out for a pre-run. Some of the PAX were hoping there wouldn’t be hills…come on, this is the Gladiator!

Great crowd when we got back. Just before 0530, YHC began the disclaimer.


No mosey. In your spot for warmup:

  • 25 SSH
  • 10 Weedpickers
  • 25 Moroccan Nightclubs
  • 15 Copperhead Squats

Now we mosey to the top parking lot (Eves Rd.), with 10 burpees at each speed bump. Yes, the crosswalk is a speed bump. 30 total before we arrived at our destination.

The Thang:

Thang 1- Aiken Legs

20 Squats

20 Star Jumps

20 Lunges (10 each leg)

20 Bonnie Blairs (10 each leg)

Q said we would go until we got tired. Turned out to be 3 rounds, although the sequence earns it name right around the first set of Bonnie Blairs.

10-count and then mosey behind the tennis courts over to the pavilion.

Thang 2- Bench Work

Start with 20 derkins, 20 dips…because what else does one do with these benches?

We were slightly ahead of schedule, but then Vertigo requested a rinse and repeat. And so we did.

YHC introduced the Burpee Step-up. It’s what it sounds like. Much fun. 10 total.

2 rounds of 10 derkins and 10 dips, and add 10 BBSUs. After both rounds, 10 more burpee step-ups

Mosey to the backside of the rec center.

Thang 3- Donkey Dans

A 1:3 ratio of Mercans to Donkey Kicks. Start with 1 mercan, then 2, 3, and so on. This gets tough really fast. Lots of groaning here. We made it through round 7 before Q called for a “treat yourself” break with a run around the parking lot. Then came back to the wall and knocked out the last 3 rounds.

Extra long mosey back to the flag.

Thang 4- Mary

We had already smoked our shoulders and legs, so it was appropriate to take 6 full minutes of Mary. Variety of exercises- LBC, BBSU, Dying Cockroach, American Hammer, Mountain Climber, Gas Pumper. Speedo showed out with 20 Hand-release Mercans.


Quiet crowd today. Praise for a great convergence.

Naked-Man Moleskin:

Always a joy to be back with the men of the Gladiator. Thankful for this group

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