With Say What on the DL, it was time for YHC to step up and lead this fine group of men and keep Boneyard alive and well. If there’s a perception that Boneyard is only for the injured or for the guys that want an “easier” workout, it was YHC’s mission to end that myth. In some ways, a core bootcamp is tougher because you don’t get the break of running. It’s 45 or 60 minutes of intense core work. Today, there were a lot of merkins, something new called Burp & Merk, a wall ladder and a Dirty MacDeuce. There was zero mumblechatter from the pax this AM, only moans of pain and grunts of disdain aimed at the QIC.
Conditions: 30 degrees, clear
The Thang:
Disclaimer & Prayer by Mac
Split off from Crpyt
Mosey to Helipad
COP
SSH x 20 IC
IW x 20 IC
Merkins x 10 IC
Carolina Dry Docks x 10 IC
Merkins x 10
Burp & Merk
Standard burpee
Burpee with 2 merkins
Burpee with 3 merkins
Etc until Burpees with 10 merkins
Pyramid all the way back down
The pax thought this was ridiculous. They said so.
Mosey to Retaining Wall at top of Cemetery Hill
Wall Ladder
15 Incline Merkins
15 Incline Merkins – 15 Tricep Dips
15 Incline Merkins – 15 Tricep Dips – 15 Incline LBCs
15 Incline Merkins – 15 Tricep Dips – 15 Incline LBCs – 15 Squats
15 Incline Merkins – 15 Tricep Dips – 15 Incline LBCs – 15 Squats – 15 Decline Merkins
Mosey to parking lot
Bear Crawl 50 yds to that car
Crab Walk 50 yds back
Mosey to Big Wall
Peoples Chair, arms raised x 1 minute
Peoples Chair, arms out x 30 seconds
Peoples Chair, arms up x 30 sec
Mosey to Helipad
Dirty MacDeuce (3 exercises, 12 reps all in 4-ct, done 4 in sets)
Merkins x 12 (modified to 1-ct)
Flutters kicks x 12 IC
Peter Parkers x 12 IC
x 4
Mary (Dealers Choice)
Rosalitas x 10 IC (Shank)
Russian Twists x 20 IC
COT & BOM
Moleskin
-With no running, there’s little transition time to rest your arms, shoulders, abs, or whatever the Boneyard Q has you doing that morning. It’s a challenge. Come give it a shot. Unless you don’t want a challenge. You know what, stay at your same ol’ AO. It’s probably too hard for you anyway.
-It was 30 degrees this AM. Didn’t even feel it. Don’t let the cold weather stop you from posting. #cantore
-Tclaps to Peter. First met him at Graveyard back in March. He has completely transformed himself. Proud of you, Peter.
-Check out the new Exercises feature on F3Nation site. That’s where YHC first heard of Burp & Merk. There’s some good stuff in there. And some of our region’s pax are recognized for their submissions.
-#Kotters and Respect Thumbs Up! You don’t look a day over 49.
-Happy birthday, Blue Screen!
Announcements:
-F3 Lexington Christmas Party is 12/19 at Country Club of Lexington, 6pm until. Email [email protected] by Monday 12/15 to HC. Thumbs Up is DJing and he made sure YHC knew this morning his wicky wicky finger is well enough to DJ.
-Tclaps for the FHF contributions. That money went a long way in making Christmas brighter for a lot of children.