This morning’s workout was inspired by a video describing up and down pushups (merkins) that YHC saw earlier in the week.
Conditions: Cold – 38, damp grass, perfect for ups and downs
#Disclaimer – I am not a professional and I will do my best to not let the pax #larrybird me (no such luck, by the way).
The Thang:
COP
- 10 Up/downs – choppy feet and when Q yells down or go, hit the ground and pop back up (#mumblechatter claimed that these were nothing but modified burpees)
- LBAC forward – 15 4ct. IC
- Overhead Arm Claps – 15 4ct. IC
- LBAC reverse – 15 4ct. IC
- Squats – 15 4ct. IC
- Crunches – 25 4ct. IC
Mosey to courtyard in back of school and find a bench
- 10 OYO Up/down merkins – 1 rep = start in the incline plank position on the bench, walk your hands down to the ground and complete a merkin, walk your hands back up to the bench and complete an incline merkin
- Dips – 10 4ct. IC
- People’s Chair on the wall – 60 secs.
- Step ups – 10 ea. leg OYO
- Flutter kicks – 20 4ct. IC
- Slow flutters – 5 4ct. IC
- Rinse/repeat series
Mosey to cage and each grab a block (choose wisely) and circle up for plank series on block
- High plank on block
- Right hand up
- High plank
- Left hand up
- High plank
- Rinse/repeat series
#Cusak w/blocks to tennis court and partner up
- Partner 1 – Farmer carry suicides to each line and fence
- Partner 2 – AMRAP Squats
- Flap jack
- Plank 6
- Partner 1 – #Cusak block suicides
- Partner 2 – AMRAP Flutter kicks
- Flap jack
- Plank for 6
- Rinse/repeat series
- Lunge walk w/blocks across the tennis court and back
#Cusak w/blocks around the outside of the tennis courts (man that is a long way, #grumble #mumblechatter in high gear here) and back to the cage to put blocks away
Mosey to People’s wall
- Wall sit – 75 secs.
- Sprint across the field
- Burpees – 5 OYO
- Sprint back across to the wall
- Rinse/repeat X 4
Mosey to front of side field for dealer’s choice COP (I think this is what we did, out of order, might have missed 1 or 2)
- 10 up/downs
- Hello Dolly – 15 4ct. IC
- Russian Twists – 15 4ct. IC
- Burpees – 5 OYO
- Carolina dry docks – 10 4ct. IC
- SSH/burpees – 5 IC (5 SSH IC and then 1 burpee)
End of work out, Mosey to Shovel Flag
COT/BOM – God’s peace be with the people of France and the families and love ones of those involved in the senseless attacks on innocents. Only cowards resort to fear, terror and intimidation.
NMM:
- As you can read, a lot of up and a lot of down. Great work by a very strong pax this morning.
- Those blocks really suck the heat out of your hands. My fingers are still tingling as I type this.
- Great to have some new faces and visiting pax join us this morning – Bogie, 2-A-Days, Kitty, Pele.
Announcements:
- Christmas party coming up 12/15. keep on the lookout for details.
- Lots of running race opportunities going on right now.
- P200 teams still forming. Get w/Beacon if you want to sign up
That is all.