The Taper Effect

The Taper Effect

The shovel flag was planted as 31 pax (with 3 FNG’s) ventured out into the gloom and worked out at Death Valley.

Grab the shovel flag and little baby jog to the track, ½ lap around the track, then circle up on the football field.

COP:

• SSH x 30
• IW x 30
• Slow Squat x 20
• 1 legged burpees x 10 each leg
• Merkins x 10 (hold it)
• Walking plank – CW
• Merkins with shoulder tap x 10
• Walking plank – CCW

The Starfish:

• Flag planted at midfield, run to corner 1 to perform exercise, then back to center for exercise, then corner 2…
• At the corners:  Flutters x 50 (100 for those who insisted on counting each leg movement)
• At Old Glory:  LBC’s x 20
• Total counts:  200 (or 400 ind. leg count) flutters and 80 LBC’s

Plank-o-rama

Little bit of Mary:

• Dolly x 25
• Cumberland County Viaduct (CCV) x 12 each side

Mosey over to the baseball field area for circuit work:

• Supine pull-ups x 15
• Wide-arm merkins x 15
• Heels to Heaven x 15
• 3 sets

More plank-o-rama

Jog around the behind the outfield fence over to concession area.

• People’s chair
• Wall plank
• Wall mountain climbers x 10 (IC)
• Rinse and repeat

Grab the flag and head to a grassy area for COT.

Before COT, 10 burpees on your own.  After all, we had a minute to fill.

Moleskin:

• I must come clean.  YHC concentrated on abs a lot today as my attempt of a taper for the Go Ruck Challenge on Friday night.
• YHC heard lots of chatter and giggling during the SSH/IW portion of COP.  Nothing like a few 1 legged burpees to fix that.
• The barking spiders were out in full force during the flutters and LBC’s.  Seriously, guys??  What did you eat last night?
• Stone Cold is still out of balance since we did right hand high one more time than left hand high in plank-o-rama.  Can’t you imagine him doing left hand high at the office today to find that balance?
• Welcome to the 3 FNG’s this morning.  Good work, hope to see you back out soon.
• Thanks for coming out to Death Valley…it’s always an honor to lead such a strong group.

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market and possibly The Lodge (check twitter this afternoon).
• The Ascent workout has a new permanent home at Old Providence Elementary.  New location effective this Saturday, 8/3 at 0700 hours. 
• Check out the Compass (3^rd F) workout Friday mornings at 0630 at Arboretun Chick-fil-a.  This week’s study will be chapter 2 of The Resolution for Men.