First off I must apologize for not being the most prompt on my backblast. I was hoping to get this thing out before VV got this weeks out but less than 12 hours after COT yesterday Vector had us reading about the beatdown presented that morning. Tclaps to that VV. A few weeks ago I led Ball Bearings, in doing so I realized the power of the Merkin and every version of it being used. Not planning too I ended up bringing the Merkin Circus back again. As I started to plan my Whiplash workout I realized my mind kept putting the merkin in play. What did I do? Go with it….. read about it below.
Warm Up:
Mosey down to back road to the back lot stopping at the top of the parking area for 20 x SSH, 15 x Good Mornings, 15 x Imperial Walkers, 20 x Mountain Climbers
The Thang 1:
Karaoke facing downhill the entire way to the bottom. In do this go down it parking lot area around the medians making for Serpentine style route. At the halfway point of each parking section do 15 merkins and continue on.
Once at the bottom we moseyed over to the picnic tables. On the Picnic Tables do a set of 11s. Irkins and Dips
Mosey back up to the bottom of the parking lot. Now we go back up to where we started. This time doing 20 Squats and backward run, Serpentine style up to the warm up area….backwards runs hurt!
Once at the top we did some Right Arm High, Left Arm High Planks, followed by low plank hold and then 20 merkins.
The Thang 2:
Mosey to the amphitheater. At the bottom we begin one of my favorites, the hellish Jacob’ Ladder. Begin with 7 Derkins at the bottom, box jump to top of amphitheatre, One burpee. Go back down to bottom. 7 Derkins at the bottom each round with ascending Burpees to 7 burpees at the top.
Mosey to the rings of fire for some midway Mary. 25 x LBCs, 25 x Freddy Mercuries, 25 x Long Slow Flutters
Mosey over to the rock pile. Partner up. One partner does 10 x curls, 10 x shoulder press, and 10 x triceps in circuit with a rock while the other partner runs to the top of the hill where the water fountain is for 5 hand release Merkins then back down. Flap jack. We did this 2 times through. Each partner going up twice.
Mosey over to near the ring of fire where the grassy hill is sloped. Line up for 10 count Merkin clock, staying in plank between each 10.
Mary: Mosey back to parking lot for Mary. Chippendale’s choice: 25 x Dying Cock Roach (I think), Michelob’s Choice: Boat Canoe led by YHC for 2 minutes
COT:
Prayer Request for those suffering through some family issues. Also a few injured Pax, I believe VV was one of them (clearly they worked).
Announcements: August 1st is a 1.5 hour Whiplash led by Maize. It will start at 6 pm with a swing by the parking lot at 6:30 to pick up those looking for the regular length. Go Ruck is heating up. Monday has a new workout at Shelley from 5:30 to 6:30 in order help prep folks for Triangle GRC on October 17th.
I appreciate the Pax who led us out.
Naked Moleskin:
The backwards run and Jacob’s ladder set were much tougher than I had remembered them when planning. Keeping them in mind for future workouts. Tclaps to Spackle whose first post was Whiplash. Also Tclaps to Danny Tanner posting Whiplash in his first week. Funny I knew I recognized him during warmup and then realized he was a guy I used to see every morning before work at the YMCA. That is until I discovered the gloom. Look forward to seeing you out more DT.
Aye, Pepe!
