Smokey and Mr. Kotter Q

Smokey and Mr. Kotter Q

Seven strong PAX, including two 2.0’s beat the fart sack monster for a solid beatdown this a.m.

The Thang…

CT (AKA MR. Kotter… seriously where the heck have you been?) is first on Q.   Mosey over to the Ultimate Frisbee course for a warm–up COP

• SSH x20
• IW x20
• Perfect Merkin x10
• Dynamic Planks
• Low Slow Squats x13… err…uhmm why are we stopping at 13. Follow Q to the back field.

Partner Suicides

Partner 1 performs exercise while partner 2 runs to first cone. When partner 1 returns to start then switch-o-rama. Each partner take a turn at cone 1 then 2…  Probably a 50 yard course with 4 steps.  Work your way up to 4^th cone and then back down.

Round 1 – AMRAP Squats and Suicides – Plank

Round 2 AMRAP Merkins and Suicides – Plank with knee to elbow right side then left

Round 3 AMRAP LBCs and Suicides – Merkins with knee to elbow right side then left (Spider man in place)

Goofy Foot and Squidward pushing the old guys.  Smokey and The Count were smoked just trying to stay one step ahead.  Mosey back to parking lot

Now that everyone is warmed up Smokey picks up the Q

Green Sally Supine Pulls ups. These truly gave the PAX a challenge.  After hanging form the bar for a solid 3.27 minutes (The duration of Flower by Moby) we were all smoked.  Hands were numb and forearms felt like they should be the size of Popeye.  YHC was saddened to look down and see mine were still closer to the size of Olive Oyl’s.  For anyone who hasn’t had the opportunity to do Merkins or pull ups to this song you’re missing out.

Since no one was able to feel their arms we put our legs to work for an Indian Run back to the Elem School playground for some more running and pain stations. Partner up.  Partner 1 does pain station of Q’s choice while partner 2 runs a lap.  I guessing this is a 1/8 mile track.

Round 1 Toe Taps x100 (*cumulative) Partner2 run

Round 2 Merkins x100* Partner2 run

Round 3 Crunches  x100 or x200 your call Partner2 run

Honestly I was so smoked that I probably have the pain stations wrong. (0/2 deprivation) but we did stuff and it was not easy.

Indian Run back to middle school parking lot. 10 burpees for good measure. ( I think The Late Show called this one.  (Thanks brother… I mean it…  Thanks… a lot.)

Moleskin: About 3 miles covered this a.m. good times had by all.  See above commentary.  That is all…