YHC and Ronda were called to co-Q Battle this morning by Cesspool for the 1st workout on the new Q schedule. 12 weekend warriors ended up taking the DRP with us and posting at Battle today.
YHC had the Q at Hammer on Thursday as well. A heavy Hammer presence was expected at Battle so there had to be variation between these 2 Qs. I took the 1st portion and focused on cardio and core. Ronda finished off the PAX with a filthy burpee thing at the Circle of Death.
The high-intensity workout coupled with the stifling conditions made mumble chatter almost nonexistent. Too much heavy breathing from chasing through town or swimming heads from the burpee ladder I guess.
I do recall a short discussion mid-workout regarding who’s PhD was bigger – Ronda or Corn Stache’s. No clue what they were actually talking about with all the smarty pants lingo between the 2 of them. Something about the overuse of formulas and math in one’s papers? Stache now has tenure so he certainly did feel free to speak his mind with random vulgarities on the subject. Splinter was still a step (or maybe 7) ahead of the PAX even while dealing with strep throat. Can anything slow that dude down? Lastly, kotters to Collar and Chop Shop. Seems like a common theme of Battle lately, the whole prodigal son coming back home thing.
Conditions – 73 degrees, 98% humidity (seriously?)
The Thang
MISFIRE
“Fast run” (say 7 min pace roughly?) from COT up Falcon Dr (1stgood hill). Stop at the parking lot for the First Southern Bank and Fern Sadclown Fitness. 20 straight leg sit-ups, 10 squats, 20 iron cross.
Fast run across Forest Dr and down Edgehill Rd. Stop at Verner. 20 big boy sit-ups, 10 squats, 20 iron cross.
Fast run down Edgehill to the end and down the Plumer Dr mega hill. Nice new houses! Stop at Spring Hill Rd for 20 straight leg sit-ups, 10 squats, 20 iron cross.
Steady run up Plumer Dr (2ndgood hill), take a L down Oakridge Dr, then another L down Cherry Laurel Dr. Stop at Spring Hill again for 20 big boy sit-ups, 10 squats, 20 iron cross.
Steady run up Cherry Laurel mega, mega hill (3rdgood one) all the way up to Verner.
Backwards run down Verner to Edgehill. Stop for 20 straight leg sit-ups, 10 squats, 20 iron cross.
Backwards run down Edgehill to Forest. Stop for 20 big boy sit-ups, 10 squats, 20 iron cross.
Fast run forward across Forest and down Falcon Dr. Stop near Circle of Death for last round. 10 straight leg and 10 big boy sit-ups, 10 squats, 20 iron cross.
TOTALS – roughly 2 miles, 3 big hills, 140 sit-ups, 70 squats, 140 iron cross.
Hand off to Ronda, fearing the worst based on pre-workout discussions….
RONDA
Burpee ladder at the Circle of Death
ROUND 1
- 1 super mega burpee (nka Power Ranger burpee) = 10 squats and 5 merkins (who knew right?)
- 20 heel tap crunches
ROUND 2
- 1 Power Ranger burpee
- 2 rabbit burpees = regular burpee with tuck jump during jump portion
- 20 heel tap crunches
ROUND 3
- 1 Power Ranger burpee
- 2 rabbit burpees
- 3 plank jack burpees = regular burpee with 5 plank jacks after merkin
- 20 heel tap crunches
ROUND 4
- 1 Power Ranger burpee
- 2 rabbit burpees
- 3 plank jack burpees
- 4 1-legged burpees
- 20 LBCs
ROUND 5
- 1 Power Ranger burpee
- 2 rabbit burpees
- 3 plank jack burpees
- 4 1-legged burpees (other leg this time)
- 5 V burpees = regular burpee but spread your legs apart like a V during the merkin portion
- 20 LBCs
ROUND 6
- 1 Power Ranger burpee
- 2 rabbit burpees
- 3 plank jack burpees
- 4 1-legged burpees (back to the 1stleg)
- 5 V burpees
- 6 1-arm burpees (3 with the L then 3 with the R) #crowdpleaser #onlyRondaandBillyBobcouldactuallydothem
- lap around front circle
ROUND 7
- 1 Power Ranger burpee
- 2 rabbit burpees
- 3 plank jack burpees
- 4 1-legged burpees (other leg)
- 5 V burpees
- 6 1-arm burpees
- 7 Superman burpees = regular burpee with Superman pose after merkin
- lap around front circle
ROUND 8
- 1 Power Ranger burpee
- 2 rabbit burpees
- 3 plank jack burpees
- 4 1-legged burpees (back to the 1stleg)
- 5 V burpees
- 6 1-arm burpees
- 7 Superman burpees
- 8 knerpees = regular burpee with knuckle merkin
Thank God there wasn’t time for Rounds 9 and 10!
Mosey back to COT
BOM Prayer – remembering upcoming Memorial Day and acknowledging it with a moment of silence in lieu of any verbal prayer
Announcements
- Mon 5/28 – Memorial Day Convergence at the Bull
- Fri 6/1 – Runvergence at Scramble
- Sat 6/2 – Battle Co-Qs – Subprime and Collar
- Tues 6/5 – Hammer at Swampfox for AOQ handoff
- Tues 6/12 – Hammer 4 yr anniversary
- Sat 6/16 – F3 Columbia Convergence at Brickpile for leadership handoff
- Sat 6/30 – Battle/Mission doubledown for Crazy Train week