Plenty of relays, no van of sweaty dudes required

Plenty of relays, no van of sweaty dudes required

YHC, still sore from Thursday’s all-leg Meathead beatdown from Brown, joined 8 other PAX who don’t do that whole run through the mountains thing for some relay work of our own.

The Thang
Warmup
2 Laps around our short track with High Knees, Butt Kickers, Karaoke and some walking lunges thrown in there.

Circle up
30x SSH IC
20x IW IC
15x Mountain Climbers IC
10x Low slow squat
5x Super Slow Merkins

Only 5 Merkins in and the peanut gallery is already complaining. Sure, it may have been about 10 seconds on each down, but still…

Grab a pair of bells for each group of 3, it’s time for some grinders!

The Grinders
Two lines, 50 yards apart, like that missed Graham Gano field goal that set my fantasy football dreams back on Thursday of week 1. If you ever read this Graham, it’s okay, there’s plenty of time left this season, I’m still playing you on my fantasy team. Come on out and work out with us some Saturday! Please don’t send Luke to beat me up…

Anyways…
Round 1
Partner A – Curls with the Bell
Partner B – Lunges
Partner C – Running
4 handslap merkins at each flapjack. 2 turns at each end

Round 2
Partner A – Swings with the Bell
Partner B – LBCs
Partner C – Running
No handslaps, was feeling nice… or soft. Lets go with nice. 2 turns at each end.

Round 3
Partner A – Lawnmower Rows with the Bell
Partner B – Tricep Press with the Bell
Partner C – Running
4 handslap merkins at each flapjack. 2 turns at each end

Round 4
Partner A – Carolina Dry Docks
Partner B – Squats
Partner C – Farmer’s Carry with the Bells
No handslaps, 2 turns at each end.

Somehow there was room for mumblechatter. Did YHC get soft? Time to dish out the pain…

The People’s Relay
With a lot of the Area 51 crowd running their relay, let’s have one of our own.
Line up in the People’s chair.
1 PAX steps out, does 5 merkins, the rest of The Herd does air presses in time with the merkins, then returns to the wall, cycle through the entire line.

Deep Dish went for some slooooow merkins, which was greeted with a few grumbles from The Herd. But TClaps for pristine form on those merkins.
Snoopy can’t count or something and does a round of 10 merkins. I don’t know if he was trying to out do Deep Dish, make some enemies, or if he really just can’t count.
Shake it out, line it up again…
Aaaaaaand, Snoopy, not to be outdone by himself, does 20 merkins…. The PAX thanked Snoopy with a chorus of mumblehate and we move on.

A little bonus work
Mosey out to the concessions area, do a little trio of exercises.
Step ups, Dips, and laps around the bases, 2 rounds of each.

There’s something about Mary
Back to the field, grab the bells, some people *cough* Snoopy *cough* looked like they needed the extra credit.

2-10x Flutter Press (bells for extra credit)
2-10x Russian Twist (bells for extra credit)
2-10x Freddie Mercury

Then, to wrap up the time, and because YHC is still a bit sore from earlier, stretches
10x Through the Tunnel
10x Windmill

Countoff, Name-o-rama, announcements, BOM, and off to get coffee.

Naked Moleskine
YHC, home for the week instead of the usual stomping grounds up in DC (Still waiting on F3 expansions to get up to the DC Metro…) was taking it nice and easy until a reminder message from Pele came in, you’ve got the Q this week. Somehow, it was next week in my head, but no matter, off to get a workout or two in before the Q. With Meathead being all-legs, Deep Dish and YHC knew that we weren’t going to be getting a lot of distance at Ascent this week. Still threw in a good bit, just in 50-100m chunks.

The three teams for grinders were pretty well balanced, so plenty of mumblechatter going on there. Something about college football, the Panthers game, flying headbutts…

Funny how the People’s Relay works, when everyone is watching your merkins, the form was top-notch across the board… none of those weak head-bobs here, even after all the air presses and handslap merkins.

Moon River was going for an inside-the-park home run on the bases there. I don’t know what Gullah said out there, but it got the Moon River rolling.

Always a pleasure and an honor to take the Q out at Ascent/Olympus. YHC Out…

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