18 wheels and a couple dozen merkins

18 wheels and a couple dozen merkins

8 (then 9, back to 8, then back to 9) men woke up to a crisp 50 degree morning and decided the kick the weekend off right with another edition of heavy-flow RockZERO.  With no shovel flag in sight, a minimal disclaimer given, we set off for YHC’s first Q in a while.  Here’s what went down:

Warmup yog through the Calvary parking lot to somewhere near the middle.

COP:

• SSH x 20
• Imperial Walkers x 20
• Low Slow Merkins x 15
• Low Slow Squats x 15
• Slow Rising Merkins x 10 (start down, slow count up)

With the AO requirements of getting in 3 miles, YHC decided to knock most of that out on the front side of the workout. Head out of Calvary down Rea to Bevington and into CVS loading area.  Avoiding an 18 wheeler and waiting for the six, we did some plank work and picked up a temporary pax.  Mosey to the wall behind CVS.

• People’s Chair + Air Presses x 100
• Wall Plank
• People’s Chair (lower + heels off the ground)
• Balls To The Wall + 5 inverted presses

Out of the parking lot, right on Bevington, right on Elm.  Elbow plank at corner of Elm and 51. Run to Calvary and head to rock pile on 51 side.  Pick a ‘tweener rock that you can both carry for short distances and still get something out of for lifting.

• Double 11’s w/ rocks – Squats & Presses (do both exercises on each side – 10 squats/1 press, run back 9 squats/2 presses, etc.)
• LBC’s x 25
• Double 7’s w/ rocks – Lunges & Triceps
• J-Lo’s x 10 (this is where we picked up a different 9th pax – Flipper who Q’d at DaVinci earlier)

Mosey back to middle parking lot, partner up, and line up A BREAST.

• Partner 1 runs to end of lot and back
• Partner 2 starts moving exercise
• When P1 meets P2, flapjack.  Rotate through exercises until both pax at opposite end of lot. Switch exercises after each partner does a round.
  • Burpee Broad Jumps
  • Bear Crawls
  • Crab Walk

Circle up for some Mary:

• Dolly x 20
• Freddie Mercury x 20
• Slow Freddie Mercury x 10
• Slow Rising Merkins x 10

AYG BTF (All you got back to flag – although no flag in this case)

We Done!

Ye naked moleskinny:

First off, Happy 53rd Birthday Blades of Glory!  You don’t look at day over 39 and will always move much more gracefully than the rest of us no matter what your age.  Great work out there today and happy to have you out.

When we started up, BOG asked since YHC was Q how many miles we were going to get in.  He was concerned this had turned into a running workout and didn’t want to do 5+ miles.  No worries, there is the 3 mile minimum and we try not go over that by much either.  In the COP, the slow rising merkins just kinda popped in my head at the last second.  It was a crowd pleaser.  You’re welcome.

I knew I needed to get off campus to make sure we hit the 3 mile minimum, and my favorite wall is in the CVS loading dock area, so that’s where we went.  On approach there was an 18 wheeler trying to get into the parking lot and a guy trying to guide it.  So we diverted left into the small lot trying to stay out of its way, but unfortunately that was just where he was going.  As some of the pax started to get a little worried, the 18 wheeler’s guide hit the ground with us and planked up (pax #9).  Wish he could have stuck around as he was far less worried about getting run over than the rest of us!

The wall work is always fun…said nobody.  Shaky legs, shaky arms, and then trying to do upside down merkins while B2W is always an adventure.  I don’t know if anyone else actually did them as all the blood was rushing to my head and I was trying not to pass out.

Choosing a rock is always a difficult process.  I told everyone to pick a rock that was good for running and lifting.  As Abba stated it: a ‘tweener.  You don’t want to go too small, but you always regret later choosing the bigger one (TWSS).  I think Jet Fuel regretted his rock almost immediately as that one is usually reserved for Hoover.  BOG grabbed the panhandle rock.  Solid choice.  Big League Chew grabbed a more substantial rock than last time, but quickly discarded it completely.  #vetmove.

It turns out that when doing Mary/COP exercises, if you just slow them down they all of a sudden seem ridiculous.  The very slow Freddie Mercuries at the end were awful.  And since Flipper wasn’t there for the slow rising merkins at the beginning (and since they were a crowd pleaser) we did those to finish.  Bad move.

Great work by everyone out there today.  Thanks for having me lead as it has been a little while since I did the Q thing.    Felt good and terrible all at the same time.   Hope to get on the schedule a little more often.  Thanks to Abba for the takeout.

Announcements:

• Speed4Need at the Charlotte Marathon relay race.
• Sign up for Joe Davis run 1/6/18.  Prices go up Nov 1.  https://joedavisrun.racesonline.com/
• Christmas parties coming up – watch twitter/slack for details