• Had the luxury of Co-Qing this fine Saturday morning w/ Corn Hole at Alcatraz.  I sent John my 1/2 of the workout a couple days in advance so he could decide if he wanted to ignore what I planned and do his own thing or make it complementary.  He choose the first option, and completely ignored the exercises of the 2nd half and made it extra spicy by incorporating a ton of burpees and legs right off the bat.

Here it is –

Took a mosey around the outer perimeter of the ball field and made our way back to the starting point for a typical warm up.  Standard John stuff – you know, about 100 side straddle hops and then I forgot what happened after given how smoked my calves were.

From there he took us through the 4 corner accumulator / deccumulator.  Starting on one corner of the parking lot we did:

1. 5 burpees, then lunge walk to next corner
2. 5 burpees + 10 merkins then bear crawl to next corner
3. 5 burpees + 10 merkins + 15 squats then lunge walk to next corner
4. 5 burpees + 10 merkins + 15 squats + 20 SSH then bear crawl to 1st corner again
5. 5 burpees + 10 merkins + 15 squats + 20 SSH + 25 LBC’s then bear crawl back to 4th corner
6. Decummulator time – remove the LBC’s and do the other 4 exercises above, + lunge walk to 3rd corner
7. Remove the 20 SSH and do the rest, then bear crawl to 2nd corner
8. Remove the squats, ado the rest, lunge walk to first corner
9. Remove the merkins and do the burpees

Yikes – that’s 45 burpees, 70 merkins, 75 squats, 60 SSH, 25 LBC’s and a crap ton of bear crawls / lunge walks in a small window.

Transitioned over to my half of the Q and we hit the ball field.  It was still soaked from the monsoon the day before and the field guy was out there getting it fixed up for the day’s games.  Had to quickly modify my 4 corners on the field to do just one side of the field not make him angry.  Here’s what we did:

Starting on one side of the field, we jog a 1/3 of  the length of the field, and then sprint the remaining 2/3 of the field then do an exercise:

1. 50 squats.  Jog a 1/3, sprint 2/3 then
2. 50 merkins.  Jog a 1/3, sprint  2/3 then
3. 50 jump knee tucks.  jog a 1/3, sprint 2/3 then
4. 10 burpees

Next up, we head to to the retaining wall behind the back stop of the baseball field in the far corner.  We do an exercise on the wall, then do another exercise down the fence line (full length of field) and then back to do another exercise on the wall.

1. 20 dips, then power skips down the length of the field and back
2. 20 derkins then side shuffle down the length of the field and back
3. 20 step-ups per leg then back pedal the length of the field and sprint back
4. 10 burpees then jog back to the parking lot

From there, we got down in a plank position and did alternating sets of carolina dry docks and merkins, then sumo squats and narrow squats:

1. 11 CDD, 10 merkins, 9 CDD, 8 merkins, 7 CDD, 6 merkins, 5 CDD, 4 merkins, 3 CDD, 2 merkins, 1 CDD (36 CDD’s and 30 merkins all at once – holy smoke show)
2. 11 sumo squats, 10 narrow, 9 sumo, 8 narrow, 7 sumo, 6 narrow, 5 sumo, 4 narrow, 3 sumo, 2 narrow, 1 sumo (36 sumos and 30 narrow squats back to back to back)

Had about 5 minutes left, so hit hill on the road off of Tega Cay Drive for some big boys and merkins.

1. 10 big boys, run down the hill, 1 merkin, back pedal up hill
2. 9 big boys, run down hill, 2 merkins, back pedal hill
3. 8 big boys, run down hill, 3 merkins, back pedal hill
4. 7 big boys, run down hill, 4 merkins, back pedal hill…and we ran out of time.

Back at COT, we had a couple prayer / praise reports, and half the folks headed over to Change Order’s house for some Q source discussions.  So awesome to see our boys Crash and On the Rocks get back out there – been way too long fellas.  Thanks for the effort today – great work by all.  Until next time.

Cha Ching