7 PAX rolled in for an hour beatdown, sponsored by Floyd and Food Lion. This site is great. It has a track, a field, a terrible hill, and tons of pull-up and dip bars. We made use of all of the above today.

Warm-Up:
SSH x 20
Windmills x 10
Arm Circles x 10
Harvester x 10
Willie Mayes Hayes
Overhead Seal Claps x 15

Run down the hill to the track:

The THANG: The Shell Game

Two stations are set up on the track. One station is near the pull-up bars. The other is 100 yards down the track. At each station are 4 cones. Under each cone is an exercise. The PAX are split into two groups. Each group works out as a team. The team runs to a station and chooses a cone and then does whatever the exercise says. The twist: there is a golf ball under one of the cones. If your cone has the golf ball, you have to do a penalty exercise. Another twist: each team is encouraged to mix the cones up and put the ball under whichever cone they want.

Station 1: Calisthenics
20 burpees
20 pull-ups
40 Merkins
30 jump squats

Ball penalty: 10 Merkins, 10 Burpees, 10 pullups, 10 jump squats. The penalty is to be performed prior to the cone exercise.

Station 2: 75 yard travel.
Bear Crawl
Gorilla Walk
Traveling Burpees
Crawl Bear

Ball penalty: 50 air squats to be performed prior to traveling across the field.

Discussion: Since there were 7 of us, we split into groups of 3 and 4. Due to the random nature of this type of event, I cannot completely retell every variation that we did. I know we did 5 laps and our group (1) did everything at least once except for traveling burpees. Group 1 did find one ball at the traveling station so we had to do 50 penalty air squats. Group 2 was also very active and found at least 2 penalty balls, one at each station. Apparently, the Station 1 penalty was brutal, especially since it was combined with 20 other pull-ups.

After 30 minutes or so of this, the Q was passed off to Food Lion.

Dip-o-rama: 6 sets of dips x 3

Run to the bottom of the hill for the worst Indian run I have ever done. Crawl Bear up the hill Indian run. Absolute smoke fest.

Run to the wall at the school. Get in balls to the wall position, one handstand push-up. Move out to 70 degrees, 2 push ups, move to 60 degrees 3 push ups, 45 degrees, 4 push ups. Finally almost in regular merkin position with feet still on the wall, 5 push ups.

Merkin Circle. Inspired by Shake It’s HoP workout earlier this week, 5 Merkins x 4. After each 5 set of merkins, you rotate 90 degrees around the curb. Both hands up, right hand down, both hands down, left hand down.

On your 1, for back benders. Up and down superman type exercise x 20

New exercise, dubbed the Michael Phelps. Low squat hold with back straight and extend arms out and back x 20

Squat twists x 20

Run back down to the track (Cause that’s where we left our stuff).

Mary
Nolan Ryan x 20

COT
We sent out positive thoughts and prayers to the F3 badasses who are tackling the GoRuck Heavy in DC right now as we speak!

This is workout #23 out of 25 for my Master Q CSAUP. Thanks for the help in developing this workout, Food Lion.