Owner Of A Lonely Heart

  • When:01/04/17
  • QIC: Fire Marshall Bil
  • The PAX: Wild Turkey, Mighty Mite, Escobar


Owner Of A Lonely Heart

Filling a last minute request for a Q left me a little unprepared so I reverted back to an oldie but goodie. 4 Pax showed up to participate in the misery.

Warm Up:

  • Mosey around the lot
  • SSH x 25
  • Merkin x 10
  • LSS x 10

Thang:

15 min EMOM (Every Minute On the Minute)  rotating exercices each minute.

Exercises:

  • 9 Pull-ups
  • 12 KB Squats (Goblet or T-Bag)
  • 21 15 21 Merkins

A total of 5 rounds.

Mosey to the field with bells in tow to work through the Deck of Death, as it was affectionately named by Wild Turkey.

An exercise was assigned to each suit in a deck of playing cards. Pax took turns drawing cards and announcing the exercise and reps, as determined by the value of the card. (Ex: 9 of Diamonds = 9 KB swings)

Exercises:

  • Diamonds – KB swing
  • Hearts – Burpees
  • Clubs – Dry Docks
  • Spades – LBCs
  • Aces and Jokers – Sprint width of soccer field and back

Slow stroll back up for COT

Moley:

Small crowd today but huge effort put in. Everybody pushed hard. EMOMs always seem like a good idea before you start so it’s easy to be a little ambitious in choosing reps. A last minute audible was called to reduce the Merkins from 21 to 15. But once we got in it seemed like 21 was doable.  By the end, though, the reps came in a little slower. This part of the workout was pretty brief at only 15 min and the rest of the time was spent at the field.

Quick explainer was given and Mighty Mite started us off with the first draw. As we worked our way through the deck it seemed like every card was replaced with an Ace, Joker, or high value heart. A lot of burpees and sprinting right up front. Mighty Mite happens to have a knack for drawing the most hated cards in the deck. Who shuffled these things anyway?

Suprisingly, we were able to make it through the entire deck performing a total of 84 of each exercise and sprinting across the field and back 6 times. We did, however, notice that the deck must have been missing a card due to how the rotation ended. YHC could feel the stinging glare of exhausted Pax when suggesting 10 more burpees just in case we missed some.

We finished right on time and wrapped up with a solid COT. Good work men.

 

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FireMarshalBill author

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