Swamp was just getting into the Q game when he had an unfortunate accident in an effort to emulate Odell Beckham Jr…and broke some ribs. He put out the Q siren and YHC and Floyd jumped at the opportunity…the confluence of Floyd continuing to bring it on the Matrix Channel with today’s workout plan combined with YHC’s ability to count (mostly accurately) set the table for a helluva work out.
Juco set the bar (admittedly late in the morning in hotter/more humid conditions) clocking a time of 50:56 for the workout below dubbed “The Freedom Pyramid” on Wednesday.
YHC was hoping his Q adrenaline combined with the strength in numbers would help the Tobacco Road Pax best that time.
Warm-up
SSH IC x 10
Arm Circles Forward/Backward & Big/Small IC x 10
Willie Mays Hayes IC x 10
ME
Floyd laid out a pretty straight forward work out
The Freedom Pyramid
Each of these to be done in order, together 1-10 then 10-1. One of each, then 2 of each, etc. Air Squat, Merkin, WWII, Dry Dock, Jump Lunge (1,1,2,2…), Jump Squat, Burpee, Heels to Heaven, Flutter kick IC.
There was still room for interpretation and YHC started us off knocking out the Air Squats in pyramid form…when Floyd spoke up halfway through and informed the PAX that the intention was to knock out one rep of each exercise before moving on to the 2nd rep of each exercise and so forth.
After knocking out all 110 Air Squats, we moved to the method Floyd had intended:
1 Merkin, 1 WWII, 1 Dry Dock, 1 Jump Lunge (1,1,2,2…), 1 Jump Squat, 1 Burpee, 1 Heels to Heaven, 1 Flutter kick IC.
2 Merkin, 2 WWII, 2 Dry Dock, 2 Jump Lunge (1,1,2,2…), 2 Jump Squat, 2 Burpee, 2 Heels to Heaven, 2 Flutter kick IC.
and so forth…
Two obvious CSAUP elements…the double sets of 10 back to back and the grind of Jump lunge, jump squat, burpees…It was tough and we bunched the downward side of the 6-1 reps into three sets of 7 exercises each (H/T to Wreck It Ralph!). Super proud of the PAX as we finished in 49:00 even…
COT
Very good discussion afterwards…H/T to Frizz and PH for their sharing. Prayers to Floyd’s friend Jimmy for COVID-19 recovery and good decision making and a rapid recovery for Swamp.
Honored to lead!
Aye!
Boucher