There were 11 PAX including Adretti, who we lost to I.R. a couple months ago, at the Poopdeck on a nice Thursday morning.
At 5:15 sharp I gave a quick dislamer we moseyed to the gravel-filled parking lot below where we circled up for some cadence exercises.
Warm-A-Rama
- SSH x20
- Moroccan Night Clubs x20
- Windmills x10
- Imperial Squat Walker x10
- Evil Lance Armstrong x20 (10 each leg) Got this from our F3 Plano brothers. It consists of extending 1 leg out 6″ off the ground and then doing a Freddy Mercury with the other leg. And then switching legs. It pains so good.
1st exercise: Spartans runs
After warming up a bit I discussed our first exercise of the morning which were some Spartan runs. I had setup some cones about 100 yards apart. We were going to sprint 100 yards “AYG” and then 20 merkins (5 each of wide, normal, diamond, ranger). We repeated this 5x. Grand total 100 varied Merkins and a whole lot of heaving breathing and a couple of premature starters (Royale, Wolverine). I wonder….
2nd exercise: Del Brown
I had some additional cones setup 25 yards apart. We were to do 5 diamond burpees, crab walk 25 yards perform 5 wolverine burpees (thanks to our false starters) crab walk back 25 yards and do 5 more diamond burpees.
We did this 2 times, although I felt bad and called and Omaha on the Wolverine burpees during round 2. I figured once was enough punishment. Grand total 5 normal burpees, 20 diamond burpees, and 5 wolverine burpees, and 100 yards of crab walking. FUN!
3rd exercise: Paula Abdul!
Yep, she was spotted at the Poopdeck and as it turns out, I think the Poopdeck is just where she belongs.
I had 6 cones about 50-60 ft. apart. Each of the 6 cones had an exercise written on them. In typical Paula fashion, we were to Bear Crawl to the 2nd cone, perform the exercise, and then Crawl Bear back the 1st cone. We were going to do this until we got to the end. So, 2 cones forward 1 cone back, breakdown as follows:
- Cone #2 – 15 Flutters IC
- Cone #1 – 15 “Hand Clap” Merkins (did we skip this one or did I just black out?)
- Cone #3 – 10 Crab Cakes IC
- Cone #2 – 15 Flutters IC
- Cone #4 – 10 Donkey Kicks
- Cone #3 – 10 Crab Cakes IC
- Cone #5 – 5 Kraken Burpees
- Cone #4 – 10 Donkey Kicks
- Cone #6 – 10 Jumping Spiders
- Cone #5 – 5 Kraken Burpees
Then a nice mosey back to CoT for 4 minutes of “Ablab” where 4 of us called out some exercises which ended up consisting of LBC’s, Dying Cockroaches, Flutters, and Big Boy situps.
We finished up with the tycial Announcments, Praises, & Prayers. We prayed for our children, specifically, prayers to overcome struggle as they grow into adulthood.
This was a tough workout, we all survived and got better. Shout out to Andretti’s for making it through a tough workout to return to. Thanks for the Q Peg.
Until next time…
Flux