• When: 08/08/2015
  • QIC: Splinter, Collar
  • The PAX: RA, Hawg, Stilts, Cesspool, Chopshop, Ziffel

Battle Report: Quality Reps, Real Pain

It’s a good thing these workouts are free, because you probably couldn’t market or sell this thang even if you tried. We normally do a good bit of intense running at Battle. Only reason we ran at all today was to change locations. Great work by the Pax today.

The Thang:

10-1 Squat and Merkin Countdown
10 Squats, 10 Merkins,
9 Squats, 9 Merkins, etc…
(emphasis on form from the outset)

Run thru campus to Circle of Death

5 Merkins IC (10)
5 Squats IC (10)
5 Full B-ups IC (10)
(B-ups: start in 6inches position, bring knees and upper body off the ground, meet knees to chest)
10 Merkins IC (20)
10 Squats IC (20)
10 Full B-ups IC (20)
15 Merkins IC (30)
15 Squats IC (30)
15 Full B-ups IC (30)
20 Merkins IC (40)
20 Squats IC (40)
20 Full B-ups IC (40)

LBA’s fwd 15 IC
Raise the Roof 15 IC
LBA bwd 15 IC
10 2ct Dive Bomber Merkins
Rinse and Repeat x2 #crowdpleaser #pain

Side Straddle Hop Burpees
5 IC, 2 Burpees

50 Straight Leg Sit-ups oyo

Run to practice field

4 Corners
aka “How to Completely Destroy Legs that are Already Jelly”

Set 1
1. 20 squats
2. 20 squats, 30 Monkey Humpers #CollarFave
3. 20 squats, 30 Monkey Humpers, 40 imperial walker squats
4. 20 squats, 30 Monkey Humpers, 40 imperial walker squats, 50 jump lunges

Set 2
1. 20 v-ups
2. 20 v-ups, 30 2ct flutter kicks
3. 20 v-ups, 30 2ct flutter kicks, 40 bb sit-ups
4. 20 v-ups, 30 2ct flutter kicks, 40 bb sit-ups, 50 2ct Russian twists

Set 3

1. 20 Merkins
2. 20 Merkins, 30 Carolina Dry Dock
3. 20 Merkins, 30 Carolina Dry Dock, 40 2ct Low Plank Jacks

4 minutes of Plank:
High Fist Plank
Regular Plank
Low Plank
Left hand high, right hand high, etc.


– COT was quick since the Qs both had a football scrimmage to get to within the hour

– Kotters to Stilts for posting this morning, good work. And, T-claps to Ziffel for his post. Great work.

– Maintaining form throughout this was the real challenge. Something about doing reps in cadence makes it tougher on everyone. Collar gave the knockout blow with his usual no-cadence, no-nonsense work. Pax challenged themselves to stick with it and even did make up reps for the times they may have given out – that’s what First F is all about. Great disciplined, and accountable work today.

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