The Webb family visits The Matrix

The Webb family visits The Matrix

15 PAX posted at The Matrix this morning, this was my first post and Q at the Matrix, since I was unfamiliar with the geography of the AO decided to improvise rather than plan it, but off course had to go to a few of my go to exercises.

COP:

Gave the proper disclaimer and mosey to the back of the school behind the soccer fields.

SSH IC about 30

Merkin IC x 10

Plank Jacks IC x 10

Merkin IC x 10

6 inch Plank Jacks IC x 10

Imperial Walker’s IC x 20

LBC IC x 20

The thang:

Mosey to the front of the school and did some plank work/merkins using the wall. Facing the wall x 20, feet on the wall x 10. Heard some complaining and mumble chatter at this point.

Mosey to play ground, partnered up, as a team do 100 pull-ups, with one partner running at a time to the end of the parking lot behind soccer field and back and switch.

Was going to do Jack Webb’s, but after giving the instructions for it decided to do some Plank Webb’s instead, it went like this:

Gave disclaimer before starting that this is to failure, and plank is the rest position, told the PAX that for every time I see someone not following the instructions and resting in any other manner I would add 10 burpees to the next exercise.

Pax gather in small circle holding the plank for the entire exercise. Start with plank position, do 1 merkin and 4 shoulder taps, then 2 merkins and 8 shoulder taps, then 3 merkins and 12 shoulder taps……..all the way up to 10 merkins and 40 shoulder taps. Gave notice before hand that this exercise is to failure, you fail, you shake it off and get back into it, Plank is the resting position. I think this group really hates burpees because I saw people really pushing themselves to hold the plank when they needed a rest from the merkins and shoulder taps, excellent work.

Then we did Jack Wabs, same concept but replacing Merkins with Heels to Heaven and Shoulder Taps with LBCs.

After this we did Dip Webbs?, can’t think of a better name, did it on the curve due to the lack of half walls or enough benches, same concept as the Plank Webb’s above but replacing the Merkins with walk out merkins (Go from standing position, keeping your feet in place, walk out with your hands to a plank position do a merkin walk back with your hands to a standing position) and replaced the shoulder taps with Dips working our way all the way to 10/40.

Still had some time left so we did:

SSH IC x 20

Moroccan Night Club IC x 20

Plank Jacks IC x 20

6 inch Plank Jacks IC x 20

Flutter IC x 40

The Moleskin: 

We had a great group of men this morning, I hope everyone got a decent workout and can feel it later today, decided not to do much running, since they were so many fast runners present this morning, and go heavy on the chesto instead.

Thank you Squid for taking us out.

Have a great week brothers,

Doc