26 Pax posted at Bastille. Get ready for U-Boat.
Conditions: 34 degrees – no wind.
Circle up and start warm-up: SSH x 20 IC, Imperial Walker x 10 IC, Arm-circles x 10 IC each side, Slow squats x 10, Slow merkins x 10.
The Thang:
Fellowship jog to the pond. Pax instructed to find a boulder circling the pond. Feet up on the boulder.
Decline ladder (10-9-8…) of derkins, sprints and burpees. Perform 10 derkins on your boulder, sprint uphill to the path, perform 10 burpees, sprint downhill to your boulder. Repeat, 9 derkins on your boulder, sprint uphill, 9 burpees, sprint downhill, etc. Plank it out when done.
Part B: Pull-ups and squats
Fellowship jog to the playground. Partner-up. 10 pull-ups each, when waiting perform squats. Two sets.
Exit playground. Triple-jump burpees to get over the hill and down to the roller-rink.
Part C: Bear crawl / Crab-walk wall-to-walls
With partner, find space along the length of the roller-rink. Partner A performs AMRAP merkins while partner B completes bear-crawl to the other wall and back. Switch. People”s Chair when done. Rinse and repeat with crab-walk and wall dips.
Part D (main event): U-Boat
Spooky explained the exercise is called “U-Boat” because you are the boat. And you try not to get “sunk” from u-boat/submarines. Technical explanation: a random timer counts down playing sonar ping noise each second, at zero the timer will sound the Horn (sinking-ship alarm). On loop to start timer again. Random timer between 25 seconds and 75 seconds.
Partner A and partner B get on opposite (north-south) sides of the roller rink – area between renamed the Atlantic Ocean. When on the north side, pax must complete 10-20 sit-ups/abs. When on the south side, pax must complete 10-20 squats or lunges. Both partners are working at the same time.
Sprint across the Atlantic when: (a) you reach a maximum of 20 reps, (b) your partner catches you on the same side, or (c) you completed at least 10 reps and feel it is safe to cross the Atlantic.
If you are in the Atlantic (sprinting across) when the Horn sounds then 10 penalty burpees at center face-off circle. In other words, your ship was sunk by a u-boat.
U-Boat repeated until two minutes remaining in the workout. Circle up quickly and two minutes of boat-canoes.
Several pax commented that they have never sprinted so fast across the rink. Pax hate burpees!
Announcements: Second F – happy hour is planned for next Thursday, Feb 23. Look for e-mail announcement.