Things Escalate Quickly at the Cougar

July 26, 2017

WHEN: 07/26/2017
QIC: Floyd
PAX: Homes, Adolphus, DOI, Spooky, Choo Choo, Rudy, Floyd, Singlet, Moore, Smokes, Boo Boo, Treehouse, Pascal, Bandcamp, Belding

15 men emerged from the darkness, this cool (finally) overcast morn. Literally, people were walking in from multiple angles out of the shadows. Some faces were familiar, others new to YHC. You see, not only was this YHC’s first Q at the Cougar, it was also his first visit to this AO. The AO has a lot of amenities. YHC decided to forego said amenities and use the track exclusively.

Warm-up:
SSH x 20
Windmills x 10
Ski Abs x 10
Mountain Climbers x 20
Merkins x 20
Arm Circles x 10

The Thang: The Escalator

YHC, on his quest to obtain the elusive Master Q title, wished to give the PAX a ready-made Q. This particular workout is easy to employ and can be used at a moment’s notice. I have brought out the Escalator on several occasions in the past when the listed Q fartsacked.

The PAX start at midfield on the track and run 1/2 way around the track. Then they do an exercise. You then run 1/2 the track back to the start and do two exercises, then three, then four, etc. Total sets: 8. Total distance covered: 1 mile. Somewhere in there I taught everyone how to properly do a Floyd plank with a 10 count (5 right leg up, 5 left leg up).

Set 1:
220 yard run
SSH x 20

Set 2:
220 yard run
SSH x 10
Merkins x 20

Set 3:
220 yard run
SSH x 10
Merkins x 10
Mountain Climbers x 20

Set 4:
220 yard run
SSH x 10
Merkins x 10
Mountain Climbers x 10
Air Squats x 20

Set 5:
220 yard run
SSH x 10
Merkins x 10
Mountain Climbers x 10
Air Squats x 10
WWII situps x 20

Set 6:
220 yard run
SSH x 10
Merkins x 10
Mountain Climbers x 10
Air Squats x 10
WWII situps x 10
Jump Lunges x 20 each leg

Set 7:
220 yard run
SSH x 10
Merkins x 10
Mountain Climbers x 10
Air Squats x 10
WWII situps x 10
Jump Lunges x 10 each leg
Carolina Dry Docks x 20

Set 8:
220 yard run
SSH x 10
Merkins x 10
Mountain Climbers x 10
Air Squats x 10
WWII situps x 10
Jump Lunges x 10 each leg
Carolina Dry Docks x 10
Burpees x 20

Mary:
LBCs x 30
Low-Slow Flutters x 35
Russian Hammers x 10
Ring of Fire 5 count each PAX, alternating high and low plank

COT

Moleskin:
Thanks for your hospitality #thecougar #f3chapelhill

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