Archives: Up/Down/All Around Redux

  • When: 20190325
  • QIC: Marvel
  • The PAX: Wreck-It Ralph (DR from F3 Summerville), Dreamliner, Bevo, Marvel
  • 4 PAX (including Wreck-It Ralph, down range for a bachelorette party, it’s a story) for a redux beatdown from Saturday’s Ironclad workout.

    Warmarama (IC) 

    • SSH – 20
    • Michael Phelps – 10
    • SSH – 20
    • Through the Tunnel – 10
    • SSH – 20
    • Imperial Walkers – 10
    • SSH – 20
    • Burpee OYO – 5 (+ NCAA Bracket Position)

    Run to the top of the garage via the roadway (not the stairs).

    The Thang


    • Hold low plank, Rochambeau
    • Winner does Merkin, loser does Burpee, ties both do Merkin
    • Increase by one rep each time, up to 10

    Elevator, mosey down one level between each set:

    • 10 Big Boys
    • 20 Squats
    • 30 LBCs
    • 40 CDDs

    Mosey down the stairs and to the pond.

    Merkin Quarter-Mile: 20 of a Merkin exercise, followed by one-quarter lap around pond to complete one lap and a quarter-mile:

    1. HR Merkin
    2. Decline Merkin
    3. Incline Merkin
    4. Regular Merkin (insofar as such a thing exists)

    Mosey to flags to end exactly at 0615.WWIs


    The LORD your God is in your midst, a mighty one who will save;
    he will rejoice over you with gladness; he will quiet you by his love;
    he will exult over you with loud singing.

    Zephaniah 3:17
    • YHC contrasted the typical COT which encourages the PAX to DO something (a good thing), with this verse which describes God doing everything, leaving ourselves to just be loved.

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