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:
Splinter
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
COD:
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
X6
50 Straight Leg Sit-ups oyo
Collar
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/BOM
Moleskin:
– 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.