” Run, run, run, as you fast as you can; you can’t catch me, I’m the Gingerbread Man!” – Lord Farquaad
“Do dooo, do-do do-do” – Baby Shark
What do Lord Farquaad and Baby Shark have in common? Well, aside from a natural killer’s instinct and primal bloodthirst, each posted to his first F3 workout this morning and together they shared in the misery and delight of some simple programming from yours truly.
If I’ve said it once I’ve said it a million times: all you need for a good workout is a good hill and a heartbeat. We took to Southern Village’s finest hill this morning and we took to it backwards. Pax were left to simply imagine what it would be like to travel normally up the hill, as we shifted from backwards mobility to traveling burpee, uh, immobility, at least not without some merkins and tuck jumps ensconced within the burpees!
Along with our 2 FNGs we had a packed house of 26 on a temperate December day. After last week’s weather, the ground of the Village Green was still just cold and wet enough to wake us up and get us moving, especially as our warm-up transitioned into the Main Event with some rolling around on the ground, well, sort of.
Standard Warm up – SSH, Smurf Jacks, Imperial Walker, Merkins, Mountain Climbers
Proper Bear Crawl Box Crawl – at YHC’s command, proper bear crawl forward, right, back, left, for about 3 minutes. If you keep your knees on rails, this is quite difficult.
Shuffle, merkin, WWII – at YHC’s command, PAX would shuffle, switch to merkins and/or WWIIs and/or back to shuffle, in no particular order, for about 4 minutes.
Backwards Run Jacob’s Ladder – 1:10 starting ratio for burpees at bottom of hill: jump squats at top of hill. Method of travel: backwards run up hill, reguLAR run on way down. To the second light and back down. Quads were feeling at the burpees were a nice respite.
Traveling Burpee with Escalating Merkins and Tuck Jumps to second light. It was really a 1:1:1 broad jump: merkin/ tuck jump all the way up. Many pax made it past 10:10:10.
Back the green, where Mary gave us 50 flutters, 25 Hello Dollys, and 15 Russian Hammers.
CoT: Welcome FNG Baby Shark and Lord Farquaad (or Farquaad for short).
2nd F at Crunkelton tomorrow, 8pm.
2nd F on Wednesday in Durham at Beer Study, 5:30pm.