Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

4 men bolting, pyramiding and burpeeing

  • When: 20180719
  • QIC: Bed Pan
  • The PAX: Grits (R), Motherboard (R), Thumper (R)


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Intro: YHC signed up for this Q date a couple weeks ago and created this Q days before the actual Q date.  This would turn out to be 4 men bolting, pyramiding and burpeeing.  Excited to be back at Accelerator

 

COT: mosey over to the shed (where the blocks are stowed)

SSH x20 IC

Alternating Merkans w/block x10 (each arm) on Q

 

THANG:

Derkan Run Around -each person from the PAX and YHC does derkans on Q…while one person from the PAX runs a half lap around Doty Park.  When that person from running returns, another person takes his place.  We did the derkans on the benches (feet were placed on the bench seat and hands on the ground). YHC called the up and the down.

Wall Sit/Squat Run Around -repeat explanation from previous excercise except replace Derkans with Wall Sit/Squats.  YHC called the up and the down for Squats w/block.  Turned into prolonged squats (more like wall sits w/block).

LBC Run Around -repeat explanation from previous excercise except replace Wall Sit/Squats with LBCs.  YHC called the up and the down for LBCs.  YHC had the PAX placed their feet on the benches while doing LBCs.

Moved into the pyramid excercise…

 

Pyramids:

  • Merkans w/block x30 on Q, Tricep Extensions w/block x30 on Q, Flutterkicks w/block x30 IC (reduce 10 reps for next pyramid)
  • Merkans w/block x20 on Q, Tricep Extensions w/block x20 on Q, Flutterkicks w/block x20 IC (reduce 10 reps for next pyramid)
  • Merkans w/block x10 on Q, Tricep Extensions w/block x10 on Q, Flutterkicks w/block x10 IC

 

Burpee/Wall Sits: PAX does 5 burpees together IC. After this, one person from the PAX goes and begins wall sitting w/block while the remaining PAX starts the next round of 5 more burpees.  After this, another person from the PAX joins the recent person that left and begins doing wall sits with him while the remaining PAX does 5 more burpees.  When the last person goes and begins his wall sits, the first person comes back and does 5 more burpees.  Continue the pattern till…The number of the PAX should equal number of rounds of burpees each person has to do.  In this case we had 4 PAX, everyone had to do 4 rounds of 5 burpees (20 burpees).

 

MARY:

Freddy Mercury x20 IC

American Hammer w/block x20 IC

Magoo x20 on Q

stow blocks

 

recover, recover

 

Pledge

Prayer

Announcements: Grits said, Old Flame is raising money in jars for a good cause and running 52 miles on the bridge because he’ll be 52 this year.  YHC brought up about a unofficial workout happening at the Goose Creek Rural Fire Department on Red Bank Rd on just tuesdays 6pm.  Hopefully this will turn into an official F3 AO in the coming future.

Numberama: 4

Namerama: Grits (R), Motherboard (R), Thumper (R), Bed Pan

Moleskin: No one HCed today on the preblast because of injuries and possible rain.  The rain subsided.  YHC was worried he would be the only one today at Accelerator.  Got excited that 3 at least showed up today.  Everyone got their evening workout in and sounded like everyone enjoyed it from how tired we were.  YHC came close to merlotting but it did not happen