Posted on behalf of Squid.
Sprint around the parking lot over to the soccer field for the COP:
Toe Tapers (15)
Calf Raises (20)
Reverse Lunge; Right Leg (20)
Reverse Lunge; Left Leg (20)
Ninja Squat (20)
Low Slow Squat (20)
Fit to Fight (15)
Flat Crunch (15)
Protractor; 60 degrees to 10 degrees legs together (slow) (15)
Freddy Mercury; changing pace (20)
Little Baby Crunch; changing pace (20)
Side Bends; Right Side (15)
Side Bends: Left Side (15)
Right Arm Merkins (15)
Left Arm Merkins (15)
Diamond Merkins (15)
Low Slow Merkins (15) Jack Webb; three rounds; Round 1, 4 Merkins, 8 Shoulder Presses; Round 2, 8 Merkins, 16 Shoulder Presses; Round 3 10 Merkins, 32 Shoulder Presses
Run down to the parking lot next to the field for some sprints.Partner up. Round 1: Partner 1 merkins, partner 2 hop up hill. 3 times. Round 2: Partner 1 flutter?, Partner 2 bear crawl with merkins up hill. 3 times. Round 3: Partner 1 burpees, Partner 2 backward run up hill. (I got a little fuzzy on this part so Bulldog may need to update)
Moleskin: Sussudio came back up for eye surgery, so great to have him out. We wished him luck on the procedure and hope everything went smooth. Everyone was very excited to call themselves ninjas after doing the ninja squat for the first time. Not sure they know the ways of the silent warrior, but we will let them think they do.
Announcements:
Southern Discomfort, August 1. 14, 10 and 6 mile options.
We started off with a mosey down though the parking lot in front of HT.
COP:
20 SSH
20 IW
15 Merkin
The Thang:
Partner up and run “Catch Me if You Can” all the way down through the parking lot across Ballantyne Commons Pkwy to the front of St Matthews Catholic Church. Partner 1 runs, Partner 2 performs 5 Diamond Merkins. Once we got there, the Speed Hump (SH) Challenge 2.0 began. Run around the church and perform 15 merkins at each SH. We hit 10 SH for 150 merkins then planked it up.
Circle up for some ab work.
20 X Flutter
20 X Crunch
Continue the theme around the church a second time with 10 wide armed merkins per SH. We hit 100 more merkins, then planked again.
More circle work.
20 X Low Slow Squats
20 X Freddy Mercury
Once completed we split into two groups, lined up on opposite sides of the median in front of church. Reverse plank walk with feet on the curb, and hands on the ground, moving towards the front of the church. First idea was to perform 1 merkin every time you completed a full plank walk, but that was quickly audibled and the goal was to just get to the end.
Partner back up and run “Catch Me if You Can” back to the AO. Partner 1 runs, Partner 2 performs 10 Monkey Humpers.
300+ Merkins total
COM
10 x right leg can opener
10 x left leg can opener
40 LBC OYO
10 x side crunch right
10 x side crunch left
Moleskin:
Squid continues to have a laid back attitude, but crushed the Speed Hump Challenge along with Fire Hazard. I think FH was even doing one handed Merkins for awhile. The workout wasn’t too original from my Q last week, but I was determined to get the PAX to 300+ merkins which we did. Great work by all. Next time 350+.
Announcements:
Dredd and OBT will make their first appearance at Area 51 at Stonehenge this Saturday.
Southern Discomfort, August 1. 14, 10 and 6 mile options.
We started off with a mosey down to the front of Harris Teeter.
COP:
20 SSH
20 IW
20 MC
The Thang:
We lined up in front of Harris Teeter, and began the speed hump (SH) merkin challenge. Run in front of HT then behind Walmart to avoid getting hit by an early morning shopper, and perform 15 merkins at each SH. We hit 9 SH for 135 merkins then planked it up.
Circle up for some ab work.
20 x Flutter
20 X Crunch
Continue the theme around the next section of retail shops, but cut merkins back to 5 per SH. We hit 55 more, then planked again.
More ab work.
20xDollies
Same theme with 5 Diamond merkins for the last leg across the front of the theater then back to the AO. We hit another 50 DM for the last stretch.
Partner up. Partner 1 runs around the ABC store, Partner 2 performs squats. Total goal of 300.
Plank up when finished, then head over to the grass hill by Hwy 51. Partner 1 backwards bear crawl up hill, then 10 merkins, Partner 2 wide side lunges. (Keep feet wide and lean left then right) Flapjack. Repeato 2 times for each Partner.
260 Merkins total
COM
10 x right leg can opener
10 x left leg can opener
10 x Alternating toe taps
10 x side crunch right
10 x side crunch left
We had an FNG that just moved down from Liberty University up in VA. He hails from Hillsville. His nickname is Bengals, due to the college nickname of the Flames. Next time he will have to perform the plank for the whole “Enternal Flame” song.
The teasing continues as I take out the blackberry for name-o-rama. Tiger Rag was kind enough to nickname me “Tackle Berry with the Black Berry”. I think he is jealous as is the rest of the PAX since I have a collector’s item. Great work by all. Bulldog took the workout a step further and performed merkins at the cross walks, stop signs, and I think every parking space. He must have done 1,324 total. I wasn’t sure what the total merkin count the PAX could handle, but looks like the next hurdle to hit will be 350, then up from there.
Announcements:
Southern Discomfort, August 1. 14, 10 and 6 mile options.