A Goodfella means a tough workout

Posted on Behalf of Goodfella:


  • Mosey and circle up
    • All IC: 20 x SSH
    • 20 x Imperial Walkers
    • 20 x Plank Jacks
    • 20 x Mountain Climbers
  • Mosey to Hill for Rocks & Partner up: 
    • 1) P1 does Bicep Curls (150 total), P2 does 1 Burpee at each speed bump (5 total)
    • 2) P1 does Overhead Presses (150 total), P2 does 5 Burpees at first speed bump
    • 3) P1 does Tricep Curls (150 total), P2 runs to speed bump and back
  • Mosey to Picnic Benches/Track
    • Grab a wall…
    • Leg extensions
    • (20) overhead shoulder presses
    • 1) P1 Step ups (AMRAP), P2 Runs lap
    • 2) P1 Dips (AMRAP), P2 Runs lap
  • Mosey to other Side of School/Field
    • 1) P1 does LBC’s (150 total), P2 runs to speed bump and back
  • Mosey to Circle
    • At each light: 1) 10 x Merkins
    • 2) 10 x Merkins
    • 3) 10 x Merkins
    • 4) 10 x Merkins
  • Jailbreak to cars for COT…

The Moleskin:

  • Welcome to Frack’s 2.0 FNG, “Buster” (Ty H.)
  • What did you see going on today?  Crowdsource this Backblast in the comments!
  • The PAX List is from the mind of Bratwurst…must be stuck in Goodfella’s phone…missing a couple, so sound off in comments!


  • Join us for a LongSlowDistance (LSD) trail run from Nesbit Park behind Kensington Elementary on Sunday at 0600.  PAX will be running any distance you want, but goal is to run the 4 mile trail end-to-end and back for a total of 8 miles.  2nd F pace to keep the PAX together and no one gets lost.  Bring a Headlamp!
  • Saturday 1/21 0630 – Commitment is converging with daVinci and Stonehenge at the daVinci site (Chickfila Blakeney).  You know where the coffeteria is going to be…

5 Replies to “A Goodfella means a tough workout”

  1. Le Tigre was there.

    Lots of Pax were eyeing the rock Shop and I were using, like Gollum looking for Precious. But my P1 is a certified rockologist. He knows how to choose an effective rock without turning every exercise into a potential skull crusher.

    Great work, G!

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