QIC: Apnea
PAX: Grouper, Rub N’ Tug, Dillio, Waterboy, Noodle, Belding
Full disclosure, YHC realized he had the Q Monday afternoon so today’s beatdown was improvised and planned as we went. Quick disclaimer followed by five core principles.
Mosey around dog park and tennis court to dead end roundabout for
SSH x 10 IC
Frankensteins x 10 IC
Windmills X 10 IC
Tappity Tap Taps X 10 IC
Baby Arm Circles Forward x 10
Baby Arm Circles Reverse x 10
Merkins x 10
Mosey to the playground for Morning Call. All other PAX held plank while one did 6 pull-ups. For each pull-up, all other PAX did one merkin. Rinse and repeat until all PAX completed the pull-ups.
Mosey to the basketball courts for the Stack & Rack (& Unstack)
PAX split into pairs plus one group of three
To start all PAX did 5 burpees, each pair then ran in the opposite direction and met at the direct opposite side of the courts and held Al Gore until the six was in. Each group of PAX did 5 burpees and 10 Merkins, then continued running in the same direction and met up at the direct opposite side again and held Al Gore until the six was in. All PAX did 5 burpees, 10 Merkins, and 15 Squats. After each lap another exercise was stacked to the list until we got to 5 Merkins, 10 Burpees, 15 Squats, 20 LBCs, 25 Freddie Mercuries, and 3 X 30 Calf Raises (Feet Front, feet pointed out, feet pointed inward). Credit to Grouper for recommending we go with 30 reps X 3 sets instead of 25 reps X 3 sets and also naming this exercise as Mucho Calfo. To keep the exercises balanced, we ran the next lap and did all exercises one more time before starting to unstack.
Then we unstacked the rack by removing one set at time. Started off by running again and performed all the exercises except with the unstacking of the Mucho Calfo. Repeated the process until we got down to 5 Burpees, 10 Merkins, and 15 Squats when we ran out of time at 6:15.
Full List of Exercises:
STACK & RACK
5 Burpees
5 Burpees, 10 Merkins
5 Burpees, 10 Merkins, 15 Squats
5 Burpees, 10 Merkins, 15 Squats, 20 LBCs
5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 25 Freddie Mercuries
5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 25 Freddie Mercuries, 3 X 30 Calf Raises
UNSTACK
5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 25 Freddie Mercuries, 3 X 30 Calf Raises
5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 25 Freddie Mercuries
5 Burpees, 10 Merkins, 15 Squats, 20 LBCs
5 Burpees, 10 Merkins, 15 Squats
Great job by all PAX today.
Good luck to all PAX taking on the IPC Week 4 at the Boneyard.
COT
Prayers for all PAX and everyone affected or about to be affected by Hurricane Ian.