To kick off the week of Halloween YHC had to come up with a ghoulish theme, so he dipped into his bag of tricks for a take-off on The Beast, a regimen introduced by Doogie at the old Saturday AM workout on Duke’s East Campus. Remember the numbers 6-6-6.
Warmup: SSH x 20, air squat x 10, windmill x 10, arm circles x 10 forward and backward, CCD x 10, mountain climbers x 20.
Run up and down steps at Fetzer Field, then circle up on Hooker IM field for The Beast: six exercises, six reps each (cadence count for the first four exercises), six sets: Prisoner Squats, Merkins, Mountain Climbers, Plank Jacks, Rocky Balboas, Burpees with six SSH coming out of last rep. For the sixth set, we did 12 of each instead of six.
From there we split into three groups and did two sets of Dips x 12, People’s Chair and Low-Plank holds, then one quick round of Four Corners around the soccer field, running one side of the field, circling up for a set of a PAX-specified exercises in the first corner, and so on around the field. Lo Pair led us through three sets of Plank Walk-Outs with Merkins per set; Wuerffel’s contribution was 30 count Sumo Squats; and then Dunphy that twit had to show off by punishing us with 20 double-merkin burpees. Quite honestly YHC lost count but was at least in the ballpark of 20.
Double-merkin burpees? Twenty? WTF? The mumblechatter was deafening.
In any event, a good time was had by all and if nothing else it was a proper warmup to Spooky’s Halloween gathering Friday night, the two-year anniversary of F3 Durham on Saturday and the pig-pickin on Saturday afternoon.