A Devil of a Work-out

A Devil of a Work-out

Yes, the humidity is high.  Yes, it is a little warm even at 0700 hours these days.  That did not prevent 6 PAX from deciding to post at Area 51 this morning.  We gathered around the SF prior to the launch and wondered if Floor Slapper would join us at his customary 0701 hours.  With the clock showing it to be 0700 and no sign of FS coming in hot, we headed out for a warm-up run around the soccer field while mixing in some high knees, butt kickers and backwards run and then circled up for COP:

• SSH x 30 IC
• Squat x 15 IC
• IW x 30 IC
• Merkins x 15 IC
• MC x 30 IC

With everyone having now broken a sweat, we headed over to side field for the Devil’s Work-out/Beast.  Line up at the end line and then instructions were given to run to first tree/marker, complete 6 reps of called exercise, run to 2nd tree/marker, 6 reps, 3rd tree/marker, 6 reps, and then bring it back with 3 additional stops for 6 reps at each stop/marker.  This was repeated 5 times for total of 6 rounds.  Called exercises were:

• Squats
• Hand-release Merkins
• LBCs
• Sister Mary Katherine
• Mason Twist
• Spartan Burpee

Planked between each round to wait for the 6 and keep us all together.

Circle up for 6 MOM:

• Dolly x 15 IC
• Flutter x 15 IC
• Rosalita x 15 IC
• LBC x 15 IC
• Back Scratcher x 15 IC  (Thx Beaver for reminder of exercise name)
• CCV x 15L IC
• CCV x 15R IC

Having caught our breath after a hot start, we headed over to the NC Landmark play area behind the school.  Plan was for a little circuit work, but we would be completing circuits at 2 locations, as follows:

• At landmark play area, complete Jump-ups/Step-ups on logs x 10, Decline Merkins x 10, Tire Hops x 10
• Run to back of school to the wall near picnic tables.  Complete Donkey Kicks x 10, Dips x 10
• Rinse & repeat x 3, replacing Decline Merkins with Incline Merkins, Carolina Dry Docks, and Wide-arm Merkins
• For those finishing early each round we had active recovery with Flutters, Dollys, Freddie Mercuries, etc

Time for a little People’s Chair, so we relocated just slightly south to end of school wall:

• PC x 60 secs, w/ arms out front and then air presses x 30
• Lunge walk out 25-30 yards
• PC x 75 secs w/ arms overhead and then arms presses out front x 30
• Lunge walk out 25-30 yards

Time to get moving again, but with the sun out and the humidity high YHC had us stay in the area behind the school to at least get the benefit of the shade.  Line up on one end for 7s

• Run to other end & complete 6 Plank Jacks
• Back to start for 1 Jump Squat
• Run to other end for 5 Plank Jacks/Back to start for 2 Jump Squats
• Continue sequence for 4/3, 3/4, 2/5, 1/6

4 minutes left, so we circled up for final 4 MOM:

• Protractor
• Rosalita x 15 IC
• High Flutter x 15 IC
• LBCs x 15 IC
• Freddie Mercuries x 15 IC

Head back to launch point for COT

NMM:

• The Beast/Devil’s Work-out is always a bear.  We covered 150-160 yards each round trip and 6 reps might not sound like a lot, but by time you complete 6×6 reps each round you are feeling it.  And it wouldn’t be the Beast/Devil’s Work-out if we didn’t finish it up with Burpees for final round.
• Cold Cuts spent much of the Beast at front of pack and O’Tannenbaum must really like burpees because he was flying on the last round.
• Round of Mary after the Beast provided PAX opportunity to catch their breath for a little bit, but we then got the heart rates rev’d back up with the circuit work between the Landmarks play area and the back wall of the school.  Cold Cuts & O’Tannenbaum continued to push the pace, but Picasso, Squid and Beaver never let them get too far ahead.
• Original plan was to head up to the track for the 7s, but the area behind the school was nicely shaded and YHC was in a giving mood this morning.  We had sweated enough as it was.
• Squid confessed to enjoying a cold beverage last night (just 1).  He is entitled to 2 or 3 tonight after the work that was put in this a.m.

Announcements:

• New moderate running work-out to be held on Fridays at South Charlotte Middle School.  Originally called “Endurance” but name has been switched due to Copyright laws or maybe it was another work-out had that name.  Will be known as “Mountain Goat” going forward.  Slimfast and Stump Hugger are co-QICs and Strange Brew will assist while Stump Hugger continues to recover from plantar fasciitis.
• Kevlar/Joust Friday morning work-out will be held at Arboretum for the summer while school campuses undergo renovations.
• Mermaid is leading effort to collect food for Calvary Church (site of Anvil and The Rock weekly work-outs) Food Pantry.  Looking for various AOs and PAX to participate if possible.   Collections will be made at work-out sites the week of June 8-13.  Contact Mermaid, f3mermaid@yahoo.com, to sign up to participate or sound off in Comments of the pre-blast: http://f3nation.com/2015/05/29/calvary-church-pantry-food-drive/
• Cold Cuts will be making his VQ next Saturday, 6/6, at Area 51.  Yes, he is a professional and yes it will hurt.
• Thx to O’Tannenbaum for the take-out