Posted by Hopper on Behalf of Flipper:
6 Men braved the slightly less dark and slightly less cold gloom at The Rock. I knew we were in for a lightly attended day when my car was telling me 29 degrees on the drive over, so I was more than slightly happy to see Ripcurl already onsite and warming up when I arrived at 10 til. Shortly thereafter our ranks grew to 5 and a slightly tardy M made us 6, the perfect count for a Flipper brand beatdown.
The Thang:
Mosey for a few then Circle Up
-Side Straddle Hops X25 in cadence
-Merkins X25 in cadence
-Mountain Climbers X20 in cadence
-Cross Climbers X20 in cadence.
Mosey to the front lawn while explaining the two rules of the day, when you go down complete a hand release merkin, when standing perform a jump knee tuck.
Once at the front lawn we split into pairs to flapjack exercises.
1st partner completes 3 point plank holds X8 (each limb up X2) while 2nd performs ¾ drill.
Flapjack
Mosey to the parking lot for suicide sphinx
1st partner runs 2,4,6,8 lines dropping for a merkin at each line (home and away)
2nd partner performs 3 point forearm plank X8 (each limb X2)
Flapjack
Mosey down around the soccer fields and back to the pavilion to grab some wall
1st partner completes 1 legged chair while 2nd performs plyo-gumps* X8
Flapjack
1st partner holds longer 1 legged chair while 2nd performs plyo-gump with longer holds X4
Flapjack
Indian run to the corner of Rea and 51 for some elevator clap-ups X15ish
Mosey to the park for some playground fun
1st partner 3 stage elevator pull ups while 2nd completes 3 stage decline elevator merkins
Flapjack
Mosey back to campus to complete a “runstopper roll” on NorthFace (plankwalk then roll side ways down the face) before jailbreaking to the cars.
COT and heading out, great fun and a good sweat had by all.
*Plyo-Gumps consist of merkin to side plank to plyo merkin with a 45 degree rotation = 1 rep
Thanks for Qing Flipper! Next up is Hops!
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