Take the plankscalator down to 7/11 on the way to Joe's Crab Shack to meet Captain Dan Webb.

  • Workout Date - 09/03/2016
  • Q In Charge - BOGO
  • The PAX - 12th Man, Al Borland, BOGO, Brown Shorts, Clarinet, Gluten, Seal, Whittle, Whoopee
  • AO -

9 PAX gathered in the 61-degree dreamland of Powder Keg ready for a challenge. Three men had arrived early for a warm-up run. Quaker’s run must have been more than a warm-up because he took it to the house as YHC was circling the PAX up.

The first few minutes of the workout were about as bumpy as imaginable. Seal and Al Borland came in on 2 wheels while the rest of the group was trying to get the hang of an Imperial Hillbilly. After about 15ish horribly-disjointed IHs, I stopped the PAX to allow us to regroup. After another demo and a slower cadence, we tenuously completed the remaining 5. Better luck next time!

Warm-up

  • Imperial Hillbillies – 20 IC
  • SSH – 20 IC

Mosey around to the back corner of the church.

The Thang

Plankscalator

  • Mountain Climbers – 30 IC
  • Plank Jacks – 25 IC
  • Tempo Merkins – 20 IC

Recover and shake your arms out.

  • Plank Dips – 15 IC
  • Plank Ski Jumps – 10 IC
  • Peter Parker Merkins – 5 IC

Mosey back around the front of the church and up to the picnic shelter.

7/11s

  • 7’s with Pull-ups and Soviet Squats (down, up w/ left kick, down, up w/ right kick, down, up = 1)
  • 11’s with Derkins and Box Jumps

Mosey to the steps at the bottom of the parking lot.

Joe’s Crab Shack

  • Joe Hendricks up all 3 levels of the stairs with a lunge walks in between.
  • Plank at top for the 6.
  • Backwards crab walk down each hill. Broad jumps in between.

Rinse and repeat adding a derkin on each step of the Joe Hendricks (Joe Derk).

Mosey off road up to block pile.

Captain Dan Webb (1:4:4:4)

  • 1 BBSU – 4 American Hammers, 4 Lunges, 4 Overhead Presses
  • 2 Squats – 8 American Hammers, 8 Lunges, 8 Overhead Presses
  • 3 Derkins – 12 American Hammers, 12 Lunges, 12 Overhead Presses
  • 4 BBSU – 16 American Hammers, 16 Lunges, 16 Overhead Presses
  • 5 Squats – 20 American Hammers, 20 Lunges, 20 Overhead Presses
  • 6 Derkins – 24 American Hammers, 24 Lunges, 24 Overhead Presses

We started out doing each exercise with the block but shed them after the set of 12s. However, when the overhead presses came back around, Al Borland hijacked the Q and picked the block back up. Not to be outdone, most of the PAX followed suit. We continued up to 6:24:24:24 (some with blocks/some without).

Return blocks, mosey back to the flag.

COT

Announcements

  • Whittlelope – 10/8 – Still finalizing details, in search of 2 Qs from Powder Keg/Hurricane Alley.
  • HYCO 5k – 10/22

Prayer

  • Marriages in general.
    • Good words from Brown Shorts about continuing to date your wife.
  • Quickie sister with cancer
  • TBag sister with cancer

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