3 men (HH,EE&GJ) arrived @ 0600 in the gloom of Outland for an early morning run to be joined by 4 more for the 0700 beatdown.
flash mob (noun): a large public gathering at which people perform an unusual or seemingly random act and then disperse, typically organized by means of the Internet or social media.
Most had no idea that this morning’s agenda included a serving of pain to be delivered by their own hand. As it turned out the numbers were perfect. YHC picked up the first 30 mins and the second have was split 6 ways, 5 mins each. A flash QIC so to speak
Rolling COP – Mosey over the the Shovel Flag – SSH x20 – IW x20 – Mosey to practice field – LBC x20 – Mosey to SVHS Track
Track Work: Running the 1/4 mile track with 4 pain stations each “corner”.
Round 1 – Merkins x20 – Scissor crunches x20 – Squats x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 2 – Wide Arm Merkins x20 – Back Scratchers x20 – Sister Mary Catherines x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 3 – Diamond Merkins x10 – Heels to Heaven x20 – One legged bridge raises x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Finish off the last minute with burpees
Here’s where we break for a 5 minute dose of pain from each of the attending PAX/QICs. I have no idea what to call some of this so it’s been explained as well as possible for each Q. Chime in where I’ve got it wrong.
The Late Show
Hit the practice field for some Water bottle football. Two teams. Team one. tosses the water bottle as far as possible in any direction and does COP while team 2 chases down the water bottle, performs select merkins and squats then sends the “bottleball” in any direction as far as possible. rinse and repeat for the duration.
Mosey over to the field house for some wall work. Everyone up against the wall for some peoples chair and air pressesx20. Balls to the wall and hold it. Back to Peoples chair more air presses then add in some speed squats. Keep it up until the time’s up.
Head to the parking lot for a does of Alabama Slamma. “HH I still think you made this one up”…. grab a partner. Partner 1 Merkins x15 while partner 2 counts (recovery) then switch. Each partner does 15 then 14,13,12,11 etc. This was a great Chest-o-rama and HH has a plan to make this a part of the standard beatdown at the Outland AO.
Back to the track for some more cardio fun. Sprint the straight aways and mosey around the corners, finish up with 15 LBCs then do it again plus 5 LBCs. This couldn’t have come at a better time. Most of the PAX were smoked and this peaked the “suck” in the beatdown. TP claims he came up with this on the fly but I think this was a calculated test to separate the men from the boys.
A request, from YHC, to get the PAX headed back in the direction of the shovel flag and a compressed availability of available time limited DT’s options a bit but he came through with flying colors leading the “native American” run back over to the SVMS disc golf course, home of the Outland shovel flag.
GJ was not about to miss his turn at the wheel as he was reminding us, during the Indian run, that he still had a turn at bat. It turns out that GJ had some sort of twisted plan to shred the legs of an exhausted group of PAX by having us back peddle and karaoke around the track at the shovel flag before bringing it home with a never ending round of flutter kicks.
Moleskin: Strong work and good lead by everyone today. There was a solid combination of cardio and strength training that the PAX/Q’s put together as we went today. No one knew when their turn was going to be or what was going to happen before or after their “5 minutes of fame” as the Flash QIC and yet it came together as if it were planned for maximum results with transitions from cardio to strength and back again. This is something we will definitely do again in the future.