6 PAX converged on a 75 and Sunny morning at Stinkhill (wind chill brought it down to 35) to get better together and for some, a 1st F warmup for a 2nd F at the Wounded Warrior 5K at VA Beach Waterfront. HIM indeed.
Disclaimer issued.
Warm-o-rama:
1 BURPEE; SSH X33; 2 BURPEES; ARM CIRCLES X15F X15R; 3 BURPEES; DON QUIXOTES X10; 4 BURPEES; MERKIN 1.5S X20; 5 BURPEES; MOUNTAIN CLIMBER X15
Workout was built around decreasing sets of Merkins at various locations.
MOSEY TO FIELD OF CRAP (Funny Car’s name) – Frisburpee Gladiator Pit (Deflator’s name) – between two cones do 5 sets:
20 Merkins – Forward SSHops – 10 Burpees – Forward SSHops
19 Merkins – Left Side Lunges – 8 Burpees – Left Side Lunges
18 Merkins – Right Side Lunge – 6 Burpees – Right Side Lunges
17 Merkins – Walk OH Claps – 4 Burpees – Walking OH Claps
16 Merkins – Sprint – 2 Burpees – Sprint
MOSEY TO BATHROOMS and do five sets
15 Merkins – GO UP HILL – 40 LBCs – GO DOWN HILL
14 Merkins – UP – 40 LBCs – DOWN
13 Merkins – UP – 40 LBCs – DOWN
12 Merkins – UP – 40 LBCs – DOWN
11 Merkins – UP – 40 LBCs – DOWN
MOSEY TO TOP OF MT. TRASHMORE VIA FIRST STAIRS and between two cones do five sets:
10 Merkins – Forward Lunge – 20 Squats – Forward Lunge
9 Merkins – Right Side Skip – 20 Squats – Right Side Skip
8 Merkins – Left Side Skip – 20 Squats – Left Side Skip
7 Merkins – Backwards Lunge – 20 Squats – Backwards Lunge
6 Merkins – Walking Imperial Walker – 20 Squats – Walking Imperial Walker
MOSEY TO FLAGS VIA NEXT CLOSEST STAIRS, stopping at several points to complete the descending cycle of Merkins.
At flags do the 100 SITUP CHALLENGE – alternating sets of 10 BIG BOYS and 10 WWIIs until 100 total was reached.
Q yielded last three minutes to the men who were heading to the 5K.
Count and name-o-ramas completed amid recovering breathing.
COT: PROVERBS 15:18 HOT TEMPERS CAUSE ARGUMENTS, BUT PATIENCE BRINGS PEACE.
NMM:
Quote of the Day: Cowboy, after completing the 100 situp challenge: “Just when I think I’m getting in shape, you go and bring out that sh*t.”
We continued the Hampton Roads Counting Deficiency Syndrome by skipping “seis” during Don Quixotes. And a few other minor hiccups.
All PAX were Gen X-ers or Baby Boomers. Millenials and Gen Z-ers were no where to be found. F3 was impressively repped nonetheless.