That’s Good Periformus
YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching. Something to just get the blood moving and the legs working lightly.
But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp. YHC regrets this decision immensely.
Warm Up:
- Run the lines
- SSH x20
- Imperial Squat Walkers
- Mountain Climbers, Plank Jacks, Merkins
The Workout:
Part 1:
Mosey to the wooden fence for a Merkin Ladder:
- Bottom rung, 1x Derkin
- Top rung, 1x Derkin
- Top rung, 1x Irkin
- Bottom rung, 1x Irkin
Repeat, going up to 5x
Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)
Continue Merkin ladder, 6x-8x
Return via Broad Jump, Lunge Walk Burpees
Finish Merkin Ladder, 9x, 10x
Part 2:
Head to playground. Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4. Merkins were a terrible idea, so a double audible was called.
Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:
- 10x Star Jumps
- 10x LBC in Cadence
- 5x Burpees
(that’s 3 rounds of hangs)
Part 3:
Bear Crawl Stretch: Line up along path. PAX in back bear crawls to front. Everyone else holds a single stretch. Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo
Mary:
Round robin on the 10 count. Yes, Lucky picked burpees. No, we were not surprised.
Announcements:
ShamWow was our 6. He’s only been coming a couple months, but F3 has definitely scratched an itch. He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc. Don’t always need the whole crew to show up. I strongly agree.
Handing off Site Q duties to Da Business. Good luck, and it’s been an honor to lead for the last year!
Prayer:
Shredder’s under the knife this morning. Stay safe this weekend at the beach!
