QIC – Zebra
Pax – Herschel, Mountaineer, HT3, Puffs, Pinky, Ari Gold, Space Jam, Manti, Cat Scratch, Toll Booth, Twitch, Saul, Commodore, Acorn, Cake, Thumper, Zebra
17 Pax made it out to Victory Valley this cool morning for an upper body (mostly) workout featuring a guest appearance from some pavers. T-claps to Manti for helping with transport, Saul for his additional pavers, & Twitch for modifying (heavier weight) due to his injury.
Grab pavers and mosey to bottom of parking deck for Warm-O-rama:
30 SSH IC, 15 Slow Merkins IC, 50 yard sprint, Quick SSH with hit-its, 10 Bicep Merkins IC, 50 yard sprint, 25 SSH IC, 10 Carolina Dry-docks IC, jog up to 6th floor of deck with pavers
Thang:
Partner up so that we have 2 groups. Traveling group will perform a sprint with pavers overhead and do an exercise with pavers and sprint back while stationary group does an exercise or set. Groups will switch once everyone is back from traveling. Felt like this would keep us more together this morning. Side note; if you drop a paver everyone does 5 double-merkin burpees. Pinky was careless a few times this morning!
Round 1: Traveling- 10 Row Merkins ——> Stationary- 10 HR Merkins, 10 Bicep Merkins, 10 Floppys
Round 2: T- 10 Arm Raise Merkins ——>S- 10 HR Merkins, 10 Bicep Merkins, 10 Floppys
Round 3: T- 10 Alternating Touch Merkins ——>S- Paver punches/In & Outs
Round 4: T- 10 Staggered Hand Merkins ——>S- Paver Straight Arm Shoulder Raises
Round 5: T- 10 Heart to Heart Merkins ——>S- Paver Straight Arm Swings
Round 6: T- 10 Narrow to Wide Merkins ——>S- Paver Overhead Swings
Round 7: T- 10 American Hammers ——>S- Full extension crunches w/ Pavers Overhead
Extra Credit: Pax circled up in plank position and going counter clockwise performed sequence of Merkins starting at 1 (Manti) and ending at 17 (Space Jam). All pax stayed in plank position until complete. Sequence ended with all pax performing 1, 2, 3, 4, 5 Merkins! Recover, Recover.
Names
Announcements – Mud Run Sept. 16
COT
*Pleasure leading this group today as guys were getting after it today. Cat Scratch had some noises coming from his direction but crushed it again. Great to see our workouts continue to grow. Hope to see everyone in Salem tomorrow for Cake’s Q at Longwood Park. T-claps to Commodore for his words to take us into the day.
Jeremiah 29:11