Big House Beat-Down

Big House Beat-Down

This was my (Frehleys) first post and first Q at the Big House but certainly not the last.  Great AO and really good participation from the PAX. A shout-out to Tag Along for bringing out an FNG so named Carmen San Diego which not surprisingly was lost on me (the F3 “name”). I don’t get out much apparently.

Also a special shout-out to Amtrak for showing up after having food poisoning all weekend. He decided to continue his weekend bodily expulsions by fertilizing a patch of grass near our suicides on the rear parking lot.  Amtrak continued the workout and was certainly an inspiration !!

Warmup by “the Rock”: SSH X 20, Low-slow-Squats X 10, Merkins X 10, Mountain Climbers X 10. Mosey around both baseball fields to the recreation area.

Workout: On the knee wall and playground area: 3 sets of 4 exercises: Derkins X 10, Jump-ups on Wall X 10, Dips X 20, Pullups X 7 – 10 reps. Mosey to bridge. Bear crawl across bridge to parking lot for suicides with 12 different exercises performed at every other parking space. The first exercise is performed and then back to start. Then the 1st and 2nd is preformed and back to start followed by the 1st. 2nd, and 3rd exercises and back to start…and so on for 12 different exercises as follows:

Burpees X 3, Merkins X 10, Squats X 10, LBC X 10, Diamonds X 10, Mountain Climbers X 20, Dolly X 20, Carolina Dry Dock X 10, Jump Lunges X 10, Wide Merkins X 10, Heals to Heaven X 10. The results is that the first exercise is performed 12 times and the last only once. Frehleys and MT completed all 12 and then the PAX finished with some Mary. Mosey back to the parking lot finishing with 3/4 pace and then sprint. Closed with a 1 minute plank. Total running was around 2 miles.