YHC has been Qing so many run-friendly workouts, I was drawing a blank on what to do at The Carl. Maybe Rack Em Stack Em with a slow mosey? I actually pulled up my last Backblast to remind myself what we did the last time I was Q; I had totally forgotten Yukon’s classic five (L-R step ups, Irkins, Dips, Elevated Crunches, and Derkins).
Check for FNGs, give the mission and disclaimer, and warm up:
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x10 IC
Imperial Walkers x20 IC
Sir Fazio Arm Circles x10 IC Forward, x10 IC Reverse
Monkey Humpers x10 IC (Good chuckles from Tent City’s 2.0s on this one)
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog calf stretches
World’s Greatest Stretch
1) Mosey to fountain for 10-15-10 pyramid: Left-Right Step Ups, Irkins, Dips, Elevated Crunches, Derkins.
2) Mosey to parking lot for next deck for Sevens: Start with one Merkin, 6 Star Jumps. Bear Crawl outbound, Lunge Walk back. Halfway through the first Bear Crawl leg, call an audible to just mosey.
3) Mosey back to start for The Carl standard of various PAX-led Kettlebell exercises:
Pigpen: Overhead Press
Yukon: Triceps Extension
Jimmer: Goblet Squats
Epoxy: Single Arm Rows
Hacksaw: Thrust and High Pull (these really sucked)
Duty Free: ?
Pigpen: Overhead Press
Yukon: Skull Crushers
Motorboater: Chest Press
State Farm: Merkins
Jimmer: Shoulder Press
Epoxy: Partner up for Farmer’s Carry (non-carrying PAX stay and do Mary exercises, then flapjack)
Hacksaw: Curls (quick lift, slow lower)
Some Mary included in KB work
Since nobody was on their six for Mary, it’s a Standing Have A Nice Day
Snowbird has announced his March Challenge; post six times at any of the non-traditional AOs (no bootcamp or running AOs)
Prayers for Motorboater’s dad; prayers for Go Long; prayers for Shaggy’s mom; prayers unspoken
YHC took us out
It’s good to see a large(ish) number of PAX for The Carl, especially considering the Carl runners were not present. Maybe they followed Elmer Fudd to his Q at Pony Express.
The Carl is not currently included in the March challenge. Considering that Monday Murph was added late, YHC is petitioning Snowbird for inclusion. The workout is 33% kettlebell, after all.
This was my eighteenth #F3Q21 #2021Challenge Q. Next stop is Dark Knight on 3/4 (Thursday)
PAX: Duty Free, Epoxy, Fault, Hacksaw, Jimmer, Motorboater, Pigpen, State Farm, Yukon Cornelius
Workout Date: 03/01/21