Hope We Do Merkins

August 19, 2017

WHEN: 08/19/2017
QIC: Shake It
PAX: Blackball, Timber, Appomattox, Kitten, Shake It, Buffay, Goose (FNG)

Solo EC run for YHC this morning.  Pretty slow pace, trying to recover from Animal House.  It’s amazing how much you can regress when you take a week off of posting.  Got in 4.5 miles before needing to take a bathroom visit.

 

4 PAX started the workout at 0630.

 

Warm-Up:

  • SSH x 25
  • Good morning x 10
  • WMH x 10
  • Merkin Fest
    • Normal x 10
    • Diamond x 10
    • Wide grip x 10
    • Slow Count x 10
  • Forward Lunges x 10
  • Reverse Lunges x 10

 

Kitten arrived to make it 5.  His first words to me, “are we going to do a lot of merkins today?” You just missed 40 my friend, but there would be more on the horizon.  YHC had predetermined that this would be a workout out of the Coco school of thought.

 

The Cobb Salad:

Jog over to the Cobb parking deck.  PAX sprint to the top of the parking deck stopping at the top of each ramp to do 10 merkins.  We did not pay attention to the number of ramps here, but it was at least 8, maybe 9.

 

Now in the fresh air at the top of the parking deck.  10 donkey kicks, a Shake It speciallty according to Appomattox, traveling burpee across the deck, and then 10 more donkey kicks.  Couldn’t help to notice how light on his feet Kitten lands after every broad jump, need to learn to land softly on the balls of my feet.

 

Blackball lead us on a leisurely stroll out of the deck and back to Hooker Fields. PAX were given a quick hydration break.  Buffay and his FNG arrived at this time.  Buffay thought we had just concluded an EC run.  YHC had to break the news that TBR starts at 0630 not 0700.  Honestly, I fault a lack of leadership by site Q MARTA on this one.  Our numbers now swelled to 7.

 

The Beastly Rectangle:

Using the 18 yard box as our rectangle, bear movement around the rectangle.  PAX are instructed that they always face the fieldhouse as they move, so this means PAX will bear crawl, crawl bear, and bear shuffle.  Each time they reach a corner PAX get a respite in the form of 10 burpees.

 

Another trip around the rectangle this time imitating the crab.  Like lap one, PAX will always face the fieldhouse, but now will do 20 tuck jumps at each corner.  Originally YHC considered more burpees, but didn’t want to spill merlot on my Q.  Buffay dominated these rectangles, a credit to his fresh legs, or the guy really is an animal.  Buffay proceeded to knock out merkins in an attempt to redeem himself for missing the first half hour.  Classy guy.

 

Kitten sadly had to leave us at this point.  Back down to 6.  This was a blessing in disguise because we needed partners for…

 

The Broken Wheelbarrow:

Broken wheelbarrow to midfield. PAX could rest, switch legs, or go with both legs, but could not switch roles yet.  10 pattycake merkins with your partner.  Partners switch roles and wheelbarrow back. 10 additional pattycake merkins at the end.  I think this destroyed what we had left of our shoulders.  Loved the positive support I was getting from Blackball during this.

 

Mary:

  • Flutter kicks
  • LBCs
  • Heels to Heaven

 

Tremendous output from all PAX today.  F3 workouts are never easy, unless Floyd is the Q.

 

COT:

  • Welcome FNG Goose.  Kudos to Buffay for bringing him out.  
  • Buffay is also looking to be starting up a workout in his neighborhood in Hillsborough soon. Likely on Mondays
  • Quick plug for 2nd F at Panera.  
  • Timber lead us out in the BOM.