I had prepared a coin flip workout 5 weeks ago where we flipped a coin to see if we would use the right hand side or left hand side of the winkie for each exercise. This week was to be the “other” side that didn’t get selected. After seeing no FNG’s and giving a disclaimer, the ruckers (led by Maximus) took off and so did we. Since our numbers were low (good luck p200-ers), Mile High suggested I ditch the winkie and see what happens. So knowing nothing about what to do, I found us a nice little parking area to get warmed up.
WARM – O – RAMA:
– 15 x imperial walkers
– 15 x hillbilly walkers
– 10 x tempo merkins
– 10 count 6″ plank hold
– Back up for a 10 count: right hand and right foot high
– 15 x LBC
– 10 Crunchy Frogs, OYO
Mosey to the wall hall between HD and Target:
– Hands on the wall, 10 x shoulder taps, dc
– Run to opposite wall, feet on wall, 10 x shoulder taps, dc, run back
– Wall sit, add on, one PAX at a time as follows:
(PAX 1) –> run to other wall, 10 x derkins, run back
(PAX 2) –> same, add 10 x SSH after the derkins
(PAX 3) –> same, add bear crawl instead of run to other wall
(PAX 4) –> same, add high knees instead of run back
(PAX 5) –> same, add 10 x merkins
Now reverse, so PAX 1 does them all, PAX 2 removes first exercise, PAX 3 removes first and second, and so on. If you’re confused, just stop trying to figure it out. It was so that we all ended up doing the same amount of work.
Mosey to water fountain for the thang:
YHC has either a 1 or 2 behind his back. Get it right, do the exercise and run a lap without the islands. Get it wrong, the lap is with the islands. YHC calls out the PAX one by one to guess, and they also get to call the exercise. First up, (1) #wrong 5 burpees + long lap. Second up (1) #wrong 15LBCs but HOLD UP. We’re going to add on again. 5 burpees plus 15 LBCs + long lap. Third (2) #correct 5 burpees + 15 LBCs + 10 double count heel touches + short lap. Fourth (1) #wrong 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + long lap. Last (2) #correct 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + 30 dips + short lap.
Mosey to Office Max parking lot close to COT. Shuffle back and forth for about 15 parking lot lines. Jailbreak to COT.
All in all we hit 2 miles and did some great exercises and got to build on each other’s ideas. Not a bad start to a Friday considering there was no plan. Sometimes, no plans are the best plans. I had a blast being able to lead for a moment today. Mainframe had to take off to more bigly importanter things but we ended with a strong COT. Announcements included a F3/crossfit event at WEP and operation sweettooth. TAP’s to the P200 PAX and all racers for health and safety.