5 PAX rolled out of bed to make the gloomy trek to Duke’s Top Shelf. Today’s workout is a mash up of some of the previous ones. Combine Noah’s Ark with the Corkscrew with the Escalator and you get a N.I.C.E workout (Noah’s Insane Corkscrew Escalator). We had some religious mish mash as well including Noah, the Easter Bunny and the theory of evolution. You had to be there.

Warm Up:
SSH x 20
Imperial Walkers x 15
Slow Windmills x 10
Stretch
Mosey down 8 flights of stairs, only to realize the corkscrew stops at level 4. Quick math adjustment, run up to level 4 and over to the corkscrew.

The Thang:
Noah’s insane corkscrew escalator

Level 4: SSH x 20

Duck walk up the corkscrew to

Level 5: SSH x 10, merkins x 20

Bear Crawl up the corkscrew to

Level 6: SSH x 10, merkins x 10, Jump Lunges x 20

Easter Bunny Hop up the corkscrew to

Level 7: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 20

Gorilla Walk 1/2 way up the corkscrew. At the halfway point, evolution sets in and the gorilla runs to

Level 8: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 20

Oh no, Noah has more animals to load….Run down the corkscrew to level 4 again

Leap Frog up the corkscrew to

Level 5: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 10, Knee jumps x 20

Badger run (the same as a bear crawl, but with badger noises) up the corkscrew to

Level 6: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 10, Knee jumps x 10, burpees x 10

Traveling Burpees up the corkscrew to

Level 7: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 10, Knee jumps x 10, burpees x 5, Derkin twists x 10

Noah then lounges backwards up to Level 8 and the Ark is loaded.

Mary:
LBCs x 30
Rosalitas x 20
Dollylitas x 20

COT: Riggs

Moleskin: Well done today. Difficult workout with lots of oil, dirt and rubble in our clothes and hair as a result.

TClaps to Wizard and Franzia who made their first Tuesday Top Shelf.

I (Floyd) will be out of town next week in a conference. Wiz and Franz and I will be doing a B-town boot camp tomorrow at 7:30 if anyone is interested.

0 Replies to “Top Shelf: N.I.C.E.”

  • As physicians you take the vow to “do no harm.” Yet each time you gather it seems you seek to outdo one another in bringing the most significant amount of suffering one can humanly endure. Does “do no harm” cause a Machiavellian dark side? I’m sure a PhD dissertation on this is possible.
    You guys really deliver. 🙂

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