Richard Simmons

Richard Simmons

6 gathered at the pre-dawn hour of 0510, 1 showed at 516. The 1 never caught the 6, but not for lack of effort.

Warmup

• Run past Lake Lochness to the parking lot near the fit trail entrance.
• 10 Windmill, IC
• 20 Low slow squat, IC
• Run to pull-up bars
• 20 pull-ups OYO
• run around Lake Lochness, backwards run on the patios.

The Main Thing

Run back passed the launch, up Ben Nevis, into the neighborhood at the top and down to the playground at the bottom of the hill. Along the way, we stopped 6ish times for 35 seconds of continuous, unbroken leg exercise and 35 seconds of continuous unbroken merkin varietals:

1. Jump Squats, Merkins
2. Jump Lunges, Merkins
3. Jump Squats with pause at bottom, Merkins with pause at bottom.
4. Jump Lunges with pause at bottom, Merkins with pause at Bottom.
5. Regular Squats, Diamond Merkins
6. Lunge Walk (30 meters), 20 merlons and plank.

At the playground there is an octagonal monkey bar set with relatively thick bars on the outside and skinny ones on the inside. We engaged in some pull-up/grip work:

• 5 finger grip: 5 pull-ups, deadhang 10 count.
• 4 finger grip: 4 pull-ups, deadhang 10 count.
• 3 finger grip: 3 pull-ups, 10 count.
• 2 finger grip: 1 pull-up, dead hang(ish)

Step over to the swing set, jump up to the fat bar on the top, dead hang as long as you can. (q-fail on this one, some peeps couldn’t reach the bar)

Partner up for a pair of exercises:

1. one full revolution of monkey bars (hit every rung)
2. Box jumps on top of picnic table

repeat for 2 rounds

Run back to the launch point, pausing approx. 2 times along the way for 35 seconds of continuous leg exercise and 35 seconds of continuous seconds of merkin-ish stuff:

1. Regular Squats, Merkins (at the bottom of the big hill)
2. Lunges, Merkins (mid-way down Ben Nevis)

Back at the launch, circle up for some Mary.

• 20 freddy mercury, IC
• 10 6-inch plank jack, IC
• 20 flutter, IC

Bucky with a solid takeout in COT.

Moleskin

Nice fast group at Brave today. We were thankful for the even number (for partner stuff), even if that meant leaving Fallout to run about the AO in search of us. Apparently, he searched all the usual Argo haunts: Hell-a-pad, Harris Deck, etc. to no avail. YHC had no idea what to do today, and was thankful for the supportive crew and the push. Jump lunges look a little off, especially when one puts their hands on the hips and smiles too much (Flipper…some sort of Gene Simmons comment here), but… the lunges made the 4+ miles harder to earn. All in all, it seemed we were all pretty gassed by the end in a workout that kind of wore on you as the morning went on. Well done all.