Frog in a Well or Paula Abdul?

Frog in a Well or Paula Abdul?

#Disclaimer

Yes: I care about your well-being but not enough to sue me

#Conditions

37° and brisk – gloves and hats were present

#WarmUp

Run in a rectangle and then form a circle for the following exercises:

1. SSH (Kirby does what appears to be a modified windmill)
2. Windmills (Kirby now does a few SSH and then back to a modified windmill)
3. Low Slow Squats
4. Merkins

… and we were off to the MurderHorn

#TheThang

Part #1:  7 (maybe 8) street lights exist down the hill towards the playground area.   We did a Paula Abdul run with 10 Tagalong Burpees (10 jump squats, then 10 HR Merkins to save on the back pain) at each light moving forward and 10 Carolina Dry Docks on the reverse.

#FakeNews  I stole the Paula Abdul style workout from ThinMint (who probably stole it from someone else – he blamed HeartBreaker) but have now realized the lyrics of the song are I TAKE 2 STEPS FORWARD and 2 STEPS BACK – this leads to no progress.

Google tells me:  “Two steps forward one step back…” is a catchphrase reflecting on an anecdote about a frog trying to climb out of a water well; for every two steps the frog climbs, it falls back by one step, making its progress arduous.                the workout was very arduous (had to google this one too)

Part #2:  2 sets with a partner for the following: 10 assisted pull-ups / 10 handslap merkins / 20 dips / 20 derkins

Waiting for the six – Abs with the pet Dr.

Part #3

Back down mudderhorn, 10 jump squats and 10 HR Merkins (modify to 10 Dry Docks if needed) stopping at every light to the top

Final exercises:  10 yard forward bear crawl to a 25 yard sprint, into a 25 yard backward run, ending the loop with a 10 yard backward bear crawl – rinse and repeat x3 sets.   10 modified burpees OYO to kill the last minute.

However many steps Forward or Backward it is we ended up with the following stats for the workout:

170 Squats / 210 Merkins & Derkins / 50 Dry Docks / 20 Pull-Ups (assisted) / 40 Dips & 2.4 Miles

#CountORama / #NameORama 

21 PAX, including 4 Respects & 0 FNGs

Announcements:

1. SOB Christmas Party:  reach out to ThinMint or read this:  https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
2. Joe Davis Run for Recovery (January 6th):   https://joedavisrun.racesonline.com/
3. STRAWBERRY on Q at Rebel Yell next week!

– Tagalong