17 dudes ready to start the weekend out right posted at one of the finest AO’s in the nation, either due to excellent marketing or habit. Here’s what happened next:
Low Slow Squat x 10
mosey back around the launch point to pick up Kamamcho and a growing band of late-comers (Posse, Ranger, Kevorkian) #billylap
NOTE: If you kept your time separately, and the above is off, sound off below and I will adjust.
With not a ton of time remaining, begin 11s on the long gravel hill (~55ft in 2 tenths)).
– Burpees at the bottom.
– “Phelps Merkins” at the top.
After Doc and McGee were down to 4 Burpees, 7 merkins, we huddled up at the bottom, did some burpees and started back towards the launch.
– Mosey to the bridge.
– Broad jump across
– Plank for the six.
– Mosey to the high parking lot.
Exercise Name: We did something today that we called a Phelps Merkin, but several other names were suggested: Lochte Merkin, Prone Jack Webb, and Phelps Merkin. The exercise itself is meant as a surefire way to enforce full range of motion on regular merkins, and get a little extra shoulder burn. Starting in full plank, the cadence count goes like this:
1. Chest to the ground (i.e bottom of a merkin)
2. Hands off the ground and then extended all the way out in front of you.
3. Hands back to your side in “pre-pushup” position.
4. (PAX Count) Push up until arms are fully extended.If you have any bright ideas for what to call this, or know what it is called already comment below.
We got 3.5 to 4 miles in today. By all accounts, that was not pleasant. Doesn’t read like much was done in the hour, but starting with an all out 1-mile gasser added an element of extra fatigue that snowballed throughout the morning, at least for YHC. Good effort from all on said mile run. A couple sub-5 minute efforts (T-claps McGee and Doc) and I’m sure Dasher may have been in the 5-min club if he hadn’t run stadium stairs before the workout began. Also a shout-out to Dirty Bird who almost got in sub-10 minutes on the mile and ran a very aggressive last 200 meters.
A couple other observations from a sweaty morning:
– The ants were ubiquitous this morning, particularly whenever we hit the deck for merkins or mary, and particularly near Transporter.
– Tip of the hat to Redskin (a local fitness legend in the area) for unlocking the track for us after the mile, so we didn’t have to prison break out.
– Tranporter found some choice facilities (an great port-a-jon, in his words) just as we were starting the 11s. He ended up missing the whole thing, but did a set of 15 burpees in a show of camaraderie (nearly all the PAX joined in after 5 solo reps). A quality moment, way to join in Snowflake and force us to do the same.
– No rocks were touched today, although many looked longingly at them and made comments about their proximity.
Argonaut Out
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