A few weeks ago, YHC learned an exercise using swing sets at a pre-launch Jag workout. In short, you extend into a plank while your feet rest on the swing seat. In cadence count, you 1.) bring legs in (inverted crunch) 2.) extend legs back out, and on 3.) do a traditional Merkin with feet suspended.  I (now) recall this being named the Swerkin (makes perfect sense…a swinging merkin). But in the moment this morning I called out Squirken and continued to refer to the exercise as such throughout. Apparently the Squirken is a completely different (partner) exercise involving squats and merkins (thanks, Marky Mark)!

The irony is that upon announcing “the next exercise is…the Squirken” during this morning’s workout, Bogey exhaled, walked to the outskirts of the swing set area, dropped his shorts and urinated.  I know (or I think?) his detour wasn’t a direct result of the FUBAR’d name call but it was perfect timing.

Anyway, 3 PAX braved the rain and showed up with 2 minutes to spare.  Let’s get on with it!

Warmup

• Windmills (IC x10)
  • 1 Burpees OYO
• SSH (x20)
  • 2 Burpees OYO
• Arm CIrcles (IC x10)
  • 3 Burpees OYO
• Arm CIrcles Reverse (IC x10)
  • 4 Burpees OYO
• Merkins (SC x20)
  • 5 Burpees OYO

The Thang

Suicide Sprints

Broken into 4 segments across the parking lot. Many thanks to Dueling Banjos for letting me borrow his soccer cones to mark out the segments.  We did 3 cycles, each with a different return exercise

• Sprints 1, Bear-crawl back
• Sprints 2, Lunge-walk back
• Sprints 3, Crab-walk back

Mosey to the Swingsets

Swerkin / Dip combos

This is when Bogey needed a pee break. See intro for details.

• Swerkins IC x 12
• Dips IC x 20
• Swerking IC x 12
• Dips IC x 20
• Swerking IC x 12

Inverted Rows

Pulling and working back muscles is a bit more difficult with body weight / boot camp exercises unless you have a pull-up bar.  The Jag has a bunch of railings we used for 3 sets of 15 inverted rows.

Burpee Pyramid to 5

At this point the rain was full-on. We worked our way up and down a Burpee Pyramid to 5 and called on Mary.

Mary

• Ski Abs
• Flutter kicks
• Dollys
• American Hammers
• Boat Canoe

COT

I’ve sub’d for Qs on two AOs within the last week and have really enjoyed it. On such short notice,  you don’t spend too much time overthinking or overplanning the workout.  In short, you tend to keep it simple and recycle different ideas you get from other Qs and workouts you’ve been a part of.  And I find Qing to be a different kind of F3 rewarding.  Stickman shared a similar sentiment at the Thicket on Monday.  In any event, I’d encourage others to step up and Q. It’s not that hard and is a lot of fun once you get past any initial anxiety. Aye!