No-See-Um handled the warmup this am after a quick speech regarding the latest at F3 Lutz.
After moseying to the main round-about we did the following IC
SSH x 12
Imperial Walkers x 12
Merkins x 10
Plank Jacks x 12
Windmills x 10
Frankenstein’s x 12
To “round” out the warmup, we did a little Rosey around the roundabout. 3 Burpees at each line (7 total lines and bear crawl in between)
41 merkins total
No-See-Um passed the reins to Apnea
Mosey to the path by the BB court for the Stack & Rack (borrowed from F3Carterico with some modifications)
PAX count off and split into two groups (1’s and 2’s).
To start all PAX do 10 merkins each, group 1 and 2 then jog in opposite directions around tennis court (group 1) and dog park (group 2) to other side of loop. First group to arrive to wait in plank position until second group arrives (if needed).
10 merkins again plus 15 squats stacked on
Once both groups have finished, each group continues to jog in the same direction back to the other side where we started (group 1 jogs around dog park and group 2 jogs around tennis court). Tennis court path ended up being a little shorter.
10 merkins, 15 squats, plus 20 crunchy frogs ab exercises stacked on, jog to other side
10 merkins, 15 squats, 20 crunchy frogs, plus Partner’s People Chair for 45 seconds (5 second counts per PAX) stacked on
Explanation: Group 1 PAX pairs up with group 2 PAX and goes back to back in a wall squat position
Time to Unstack
Jog to the other side and do 10 merkins, 15 squats, 20 crunchy frogs
Jog to the other side and do 10 merkins, 15 squats
Jog to the other side and finish the unstacking with 10 merkins
70 merkins total for this exercise
Mosey to the Playground, YHC brought a badge but failed to open the gate and had to hop the fence.
Next exercise was the COLONEL TRAUTMAN (from F3 exercise list)
PAX pair up again with one group having three. First PAX in each group runs from the path (inside the playground area) to the playground and does 3 pullups on an open bar (no specified grip and left to the choice of each person). While first PAX is doing this, each partner is doing 5 finger tip merkins or 10 regular merkins and then holding a Chillcut or chilcut I found two different spellings online) which is an elbow plank until partner returns. Flapjack. Rinse and repeat until three sets completed.
Recover and mosey back to the BB court for a quick water break.
Next exercise is the Princess Tea Party (F3 exercise list) which consists of two parts
First part: PAX partner up and face each other in the plank position. Each group performs 20 Pattycake Merkins by doing a merkin together and then clapping right hands followed by another merkin and then clapping left hands. This was done until 20 total merkins were completed.
Second part: Immediately following is another Partner People’s Chair (Back to back wall sit) with PAX each counting off 5 seconds (45 seconds total)
Recover and quick water break
Next exercise was Rochamburpees
PAX partnered up again (one group with three) and faced each other in plank position.
Each group Rochambeaud (rock, paper, scissors) while holding plank. Originally YHC called for 5 rounds only but this exercise went over well, that we went for all ten rounds.
Round 1: Loser does 1 burpee, Winner does 1 Merkin, In case of tie, both do 1 merkin
Round 2: Loser does 2 burpees, Winner does 2 Merkins, In case of tie both do 2 merkins
Each subsequent round adds one additional burpee or merkin. (3, 4, 5, 6, 7, 8, 9, 10)
Total of 55 merkins/burpees
By the eighth round, YHC was hoping to just tie.
Recover and quick water break
Next exercise was Partner Plank Curls with same partners.
PAX 1 in plank position while PAX 2 stands directly behind and grabs PAX 1 ankles (legs together) and performs bicep curls (AMRAP up to 15 reps). Flap jack. Rinse and repeat for two sets each.
Next exercise was Partner shrugs.
PAX 1 in plank position while PAX 2 stands directly behind and grabs PAX 1 ankles (legs together) and performs shoulder shrugs (AMRAP up to 15 reps). Flap jack. Rinse and repeat for two sets each.
With about 10 minutes left at this point (thought rochamburpees would take more time) and YHC had to audible. For the last ten minutes, we worked on abs which YHC borrowed from a work out series on DVD and called the following exercises with everyone on their six.
In N’ Outs x 20
With hands up in the air or on the ground for support, pull legs into chest and straighten them back out – That counts as 1.
Bicycles forward x 20
Bicycles reverse x 20
Crunchy frogs x 20
Leg climbs x 12 per leg
On your six with one foot flat on the ground and the other leg lifted toward the sky or minimum 45 degree angle. As you raise your shoulders, “climb” up the leg. Few ways to do this. Reach straight up and touch toes or grab the side of leg once for support and then touch your toes.
Hip, rock, and raise x 20
Start in a “butterfly stretch” position with legs bent, feet together, and knees pointing away from each other. During the exercise, maintain the same distance between your knees. Rock backwards and raise hips off the ground. This exercise is all about moving the hips up and down, while using the core to keep the position of your legs intact
V-up roll-ups x 24
Lie down with legs straight. Do a sit-up and touch your toes. As you lie back down lift your legs up in the air. When about halfway to lying back down reach up and touch toes with legs still in the air. Leave hands in the air and bring legs back down. That counts as 2
American Hammers x 20 (per side)
Merkins for the last 45 seconds (AMRAP)
Great workout by everyone.
I had a great time for the VQ today.
Total merkin count was 196 + number of merkins performed in last 45 seconds
Total miles was 1.66.
COT
Prayers to all who posted for the beatdown and those who could not.
Continued prayers for all of those fighting through the tough times