Lame Duck and Goose Crap

We are fortunate in Raleigh to have several sites dedicated to non-running workouts. It is a way to get in a good pump and bond with other the PAX, while still being gentle on tender knees, ankles or feet. Even still, YHC misses seeing his brethren at some of the other sites. Today, as part of my birthday week of Qs, I brought a #LameDuck style, non-running workout to one of my favorite AOs, that I have not been able to come to for quite some time.

The PAX who come to True Grit, do so to test their grit. It tends to have some of the tougher workouts. YHC knew this, and appreciates the PAX letting him come out to try to push them. YHC also introduced several new exercises, just for kicks.

 

Walking Warmup

  • Trunk twist
  • Good mornings
  • Lunge up hill
  • Merkins
  • Lunge walk

The Thang

Non-Running Beast I (20 seconds of each exercise, no rest)

  • Chilcutt Ski Abs
  • Merkins
  • Chilcutt Ski Abs
  • Squats
  • Chilcutt Ski Abs
  • Merkins
  • Chilcutt Ski Abs
  • Squats
  • Chilcutt Ski Abs
  • Merkins
  • Chilcutt Ski Abs
  • Squats
  • Chilcutt Ski Abs
  • Merkins
  • Chilcutt Ski Abs
  • Squats

10 Hindu Merkins

Non-Running Beast II (20 seconds each, no rest)

  • Starfish Crunch
  • Hindu Merkins
  • Starfish Crunch
  • Lunges
  • Starfish Crunch
  • Hindu Merkins
  • Starfish Crunch
  • Lunges
  • Starfish Crunch
  • Hindu Merkins
  • Starfish Crunch
  • Lunges
  • Starfish Crunch
  • Hindu Merkins
  • Starfish Crunch
  • Lunges

Partner Up:

  • Over/Under (aka “What Goose Crap?”) – Partner A in plank position, Partner B jumps over him, and then crawls under him – Flapjack and Repeat until Q calls time.
  • The Mick Pull Down– Partner A seated, bent arms up, palms forward. Partner B stands behind him, grasps Partner A’s hands locking the thumbs. Partner A then pulls while Partner B resists. Partner B then pulls up, while Partner A resists. Repeat under Q calls time. The resistance should be constant for both partners throughout the exercise. (Flap Jack)
  • Over/Under
  • The Mick Pull Down
  • Plank Push – Partners line up shoulder-to-shoulder in plank position. Partner A lifts one hand, places it on Partner B’s shoulder and shoves. The harder, the better (right Epoxy?). Partner B returns the favor. Partners take turns trying to push the other over until time is called. (Switch sides)
  • Plank Push – (other side)
  • Warrior I & II with a forward bend
  • Hand Jive Plank – Partners line up facing one another in plank position. Simultaneously, each partner tries to grab, pull or sweep his partner’s hands his until one partner falls (into the mud and goose crap). Repeat until time is called.
  • Shake it Out.
  • Hand Jive Plank – round two

Mary (and a little Burpees)

  • 20 4-count flutter
  • 20 LBCs
  • 10 heals to heaven
  • 10 heals to heaven (right)
  • 10 heals to heaven (left)
  • 15 burpees
  • Greatest Stretch in the world
  • Hamstring fold

Naked Moleskin

When the PAX walked onto the field where we would spend the morning, there was plenty of mumble chatter about the grass being wet, as they tiptoed around the goose crap that covered everything. After 8 rounds of Chilcutt Ski Abs however, people’s inhibitions were a little lower. Eight rounds of starfish crunches and no one cared about being wet. After a few turns at Over/Unders (aka “What Goose Crap?”), there was more goose crap on the PAX then on the field. Each of the PAX were then glad to knock their partner into the mud and crap in various planking games.

Special welcome to Stagecoach (Columbia)! (We do this stuff all the time.)

I am not sure about the rest of the PAX, but I had a great time. Thanks for letting me take over True Grit for a morning.

Non-running workouts continue all week: #TheBlitz #GreenFlash #FridayFightClub and the Kettlebell Ultra

Announcements and Prayers.

Graciously,

Cut Me Mick


QIC: Cut Me Mick
Workout Date: 05/16/17
The PAX: Duff, Stagecoach (Columbia), Capt. Kangaroo, Tuck, Mr. Rodgers, Epoxy, My Precious, Red Card, Mr. Toppenhat, Zima, MacGruber, Ron Mexico, Waldo, Mayhem, Fazio, Nimrod, Cut Me Mick

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