For some reason YHC found the Derkin-Merkin-Irkin pyramid taxing today – Dice failed out during the standard merkins (at 12) and missed out on around 9-12 pushups today. Perhaps it was the three beers Sunday evening that kept YHC from sleeping, or the day in the sun – who knows, but Dice wasn’t the only one feeling the burn from today’s work-out. At the end of the post During the Dirty McDeuce everyone groaned on the first standard merkin rep. – afterwards most saying they weren’t sure they were going to complete it as ‘muscle freeze’ hit most midway on the up swing.
F3 Disclaimer / Recovery Road Disclaimer: YHC is not a professional. You are exercising at your own risk. Please consult with your doctor before beginning an exercise program. If it hurts, stop doing it and pick another exercise. If you think it’s going to hurt, pick another exercise. If your form stars to fall apart due to fatigue, start skipping reps to keep better form.
AstroTurf: Dice Standard Warm Up
25x SSH, slow pace (2 per 4 count cycle – 50 reps)
20x Good Morning, Stretch
20x Imperial Walker
10/10X Arm Circles
20x Prisoner Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10/10x Shoulder Shrug, Neck Roll / Reverse
20x Prayer Squat Stretch
10 Q Count Standing Leg/Leg stretch, switch
10 Q Count Plank Calf Stretch, switch
10 Q Count Butterfly Stretch
10 Q Count Seated Core Twist Stretch, switch
10x Slow Count Merkin
McAlister’s Deli Fountain:
Derkin-Merkin-Irkin Pyramid
Derkin Pyramid to 15 by 3s: 3-6-9-12-15-12-9-6-3…. that’s 75
Merkin Pyramid to 15 by 3s: 3-6-9-12-15-12-9-6-3…. that’s 75
Irkin Pyramid to 15 by 3s: 3-6-9-12-15-12-9-6-3….that’s 75
20x Alternating Left Right Step Up
15x Dip (4 count, double up if needed)
15x Alternating Left Right Step Up
12x Dip (4 count, double up if needed)
12x Alternating Left Right Step Up
10x Dip (4 count, double up if needed)
AstroTurf: Dirty McDeuce
12x Prayer Squat
12x Merkins
12x LBC
12x Prisoner Squat
12x Wide Grip Merkin
12x American Hammer
12x Sumo Squat
12x Diamond Merkins
12x Freddie Merciry
12x Body Weight Squat
12x Carolina Dry Dock
12x Reverse LBC
That’s It.
Name-O-Rama
Announcements:
Labor Day Convergence – check the site / twitter as some workouts are merged and start times also affected.
Sept 11th Stairclimb at Crabtree Valley Mall – check the site / twitter for updates. Should be Friday 9/11 meet at 5:15 – start climb at 5:30.
Prayer Requests:
Cornholios Uncle
Screech’s Son’s Friend with Meningitis
Yukon Cornelius’ family
BOM:
Yukon took us out
– Dice
