A very humid 72 degrees at Ye Olde Forest.
F3 WELCOME & DISCLAIMER
Did it, including sharing the mission of F3
SSH (IC) – 20
Windmill (IC) – 10
Hillbillies – (IC) – 15
Daisy pickers (IC) – 15
Burpees – 5 OYO
They say imitation is the highest form of flattery, right? In that case, I hope Soulja Boy feels flattered. Because this beatdown is a mildly modified, totally plagiarized version of his Q at The Morg on 5/17. It was my first post at The Morg and the workout was a great blend of strength and endurance training and cardio and had good variety. I was smoked. So – I decided to bring it to the inner loop!
All PAX formed one big circle. Each had a small wooden plank in front of them with the name of an exercise written on it. Today, we had:
Overhead arm clap
Squats (with CMU)
Carolina Dry docks
Trap raises (with CMU)
Reverse Lunges (with CMU)
Derkins (feet on 2 CMU’s)
Overhead shoulder press
Incline Merkins (hands on 2 CMU’s)
Baby arm circles
- Run lap around parking lot (with CMU)
When I yelled start, PAX began doing the exercise listed on the piece of wood in front of them and the PAX with the CMU lap took off with his CMU to run a lap around the large island in the parking lot. Once the PAX running the parking lot lap returned to the circle, he yelled “next” and everyone shifted one place to the right in the circle and started the next exercise. This repeated until all 13 PAX made it all the way around the circle once.
After that we went on a little indian run around the track around the playground.
Then we returned to the circle and went through the circuit once more.
After that we still had a little time so we tried something I’m calling the Merkin Zipper: All PAX get down in high plank position in two lines facing each other and offset. Each PAX has about one person space between them in each line. And the other line facing them is spaced the same but shifted by one PAX space so that no one PAX is directly across from another. So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning. We did this twice with about a 10 count recovery in between.
For Mary we got in a circle and numbered off by 3’s. All 3 groups did their Mary at the same time all in cadence. 1’s started with CMU American Hammers, 2’s with Hello Dalai Lamas, 3’s with baby makers. We did in cadence to 10. Then rotated until all three groups did each exercise once.
After we finished, we still had a little time left so we ended with ABC’s IN CADENCE.
COUNT-OFF & NAME-O-RAMA
Ergo, Teacher’s Pet, Pirtle, Sleepy, Sir Mix-A-Lot, Blart, Hall Monitor, Pepé (FNG), Beauty Shop, Dewey, Goldilocks, Bottomless, Handsy (QIC)
CIRCLE OF TRUST/BOM:
I really like the Merkin Zipper. It’s hard to describe in words, but it’s a great way to challenge the group for prolonged planking with some Merkins mixed in.
Convergence on Monday for Memorial Day. ALL AO’s will meet at The Barracks from 6-7am. More info will come via Slack in the coming days.