Beano and I tag-teamed the Q today at Animal House. It’s always great to team up with Beano – he brings fresh ideas to each workout and is very thoughtful about the exercises he chooses, sets a high bar for intensity, and finds ways to focus on form. He is someone you look to who consistently makes guys better. Today was no different at the ‘House. I took the first 30 minutes, and he took the final half for a 1st F Master Q showdown for the ages.
After warm up, here’s what happened. Partner wheelbarrow down to the track, alternating guys to the bottom.
50 merkins:
- 10 regular
- 10 merkin-jacks
- 10 diamond
- 10 wide-grip
- 10 fingertip
1 lap
50 burpees:
- 10 regular
- 10 right leg
- 10 left leg
- 10 with tuck jump at end
- 10 with 2 merkins at bottom
1 lap
50 jumps:
- 10 squat jumps
- 10 jump lunges
- 10 tuck jumps
- 10 broad jumps
- 10 single-leg broad jumps
1 lap
50 Jacks (cadence count):
- 10 seal
- 10 smurf
- 10 plank
- 10 merkin
- 10 regular
1 lap and then over to Beano.
The group of 10 broke into five groups of two (Partner #1 and Partner #2). We completed the following two rounds of exercises.
ROUND 1
– Partner #1 – 5 regular pull-ups, 5 underhand grip pull-ups, 5 behind-the-neck pull-ups, 5 top guns
– Partner #2 – 10 top range-of-motion (ROM) bicep curls, 10 bottom ROM bicep curls, 10 full ROM bicep curls
– Switch places and repeat
– 10 Jack Lalanne “Juice Tiger” Merkins (completed together, single-count by PAX)
– Partner carry the length of the football field on the track, switch places and partner carry back to opposite end of the field
ROUND 2
– Partner #1 – 10 slow down, fast up merkins, 10 fast down, slow up merkins, 10 fingertip merkins
– Partner #2 – 10 top ROM air squats, 10 bottom ROM air squats, 20 full range of motion air squats
– witch places and repeat
– 10 WWIIs (touch your shoe/ankle/shin on each rep)
– Partner carry the length of the football field on the track, switch places and partner carry back to the opposite end of the field
EXTRA TIME
– Partner #1 – 10 pull-ups, 10 top guns
– Partner # 2 – 20 dips
– Switch places and repeat
MARY
– 20 cadence-count high kicks (from reverse plank position)
– 20 LBCs
– 20 apple pickers
Moleskine: Shout out to Harbaugh for carrying my heavy ass on the partner carries. Everybody went hard today down in the pit. It was a total-body beatdown today.