- QIC: Chaser
- When: 01/12/16
- Pax: Maximus, Apache, Santini, Hauschka, El Diablo, Dog Pound, Anchorman
- Posted In: The Colosseum
8 men made the correct choice and posted to a gladiator workout instead of the tiny-arm tango across town. CSPAN, who had verbally confirmed his attendance less than 8 hours before decided to #fartsack…he missed out. We started at 5:15 on the dot and began a shoulder burner.
Warm-up – mosey around the loop and then over to the basketball courts with a combo of butt-kickers, high knees, karaoke and backwards mosey.
25 SSH, 15 IW, 15 slooow merkins, 15 overhead claps, plank series including the crowd-pleasing sit-through, Peter Parkers and Mtn. Climbers. Then something new: the #loophole stretch x10. I wanted to get the shoulders warmed up a bit more so this was the trick: hands extended overhead and out in front with palms facing you (1); rotate your arms around making a large circle overhead (2) until the meet in the back (3) and then back to the front (ONE).
Mosey to the loop curb: 20 #RollingThunder…these are always “easy” with lots of chatter until you hit around 10…
Mosey back to the basketball courts: 4 hours of #ClockworkMerkins
Mosey over the the football stands for a few loops up and down the stairs (partial recon) and then back over to the base of the hill:
- Bear crawl up switching to reverse bear crawl midway. Rinse and Repeat in reverse (starting w/ reverse bear crawl);
- Hill Sprints x 5 ending with 10 burpees OYO at the top.
Mosey over and around and back to the base of the steps by the hill: #Step-frogs (this is a horrible name, someone please think of something better…) Goes something like this: Merkin position on the steps, perform a Merkin and then do a dynamic Merkin to advance up the next step. Repeat until you get to the top. Rinse & repeat. (No lost teeth = win!) Ab lab while waiting for the six.
Mosey back to the base of the hill: Hill sprints x5
Mosey back to the basketball courts: 2 hours of #ClockworkMerkins
Mosey to the near wall: Peoples Chair w/ 25 Moroccan Nightclubs, Recover, Peoples Chair with 25 Overhead claps.
Mosey to the some other wall: Balls to the wall with a 45-degree to 90 degree progression. Rinse & Repeat x3
Mosey back over to COT w/ a short ab-lab so nobody felt cheated by ending 90 seconds early.
Always a pleasure to Q at this AO – so many options and always a great group. Thanks for the opportunity, Maximus! Also want to thank Anchorman for hearing my call and Apache for making the trip across the river
Aye!!! Great Qing my f3 original chaser
Apache
Appropriately named BB. Hill sprints are a good original but the Frog Stepper was a nice and sort of scary newcomer. I learned a lot during this one, especially the opportunity to do combo exercises like wall sits and Moroccan NCs. Strong.