If You Can’t Beat ‘Em, Join ‘Em

If You Can’t Beat ‘Em, Join ‘Em

QIC: Huckleberry, Zima

Date: 12/14/19

PAX: Cheesesteak, Touch Me Not, Lambchop (WB), Van Gogh, Cherry Pie, Undertow, Splash, The Singing Cowboy, Boomerang (WD), Offsides, Ziggy Stardust, Drip, H.O.G., Greenspan, Bulldog, Lemming, Palin, Burlap, Zima (Intern Q), Huckleberry (Mentor Q)

Warm-o-rama.

ZIMA                                                         HUCKLEBERRY

SSH x 15 IC                                              Burpees x 5 OYO

Hillbillies x 15 IC                                    Burpees x 5 OYO

Imperial Storm Troopers x 15 IC       Burpees x 5 OYO

Full Seal Claps x 15 IC                           Burpees x 5 OYO

Beatdown.

ZIMA

Top of the track by the baseball field

Name: Pendulum

One end of curve: WMDs

Top of curve: Crunchy Frog

Other end of curve: Knee Touch Lunges (DC)

* start at 5 reps and increase by one until 8 reps

* keep going back and forth (WMDs, CF, KTL, CF, WMDs, CF, KTL, etc)

HUCK

Mosey to the bottom of the hill for partner DORA

• 100 Squat Jumps
• 200 Mountain Climbers (DC)
• 300 Peter Parkers (DC) (did not finish)

Other partner would run to the top of the hill (at the school), perform Pullups AMRAP up to 10 and run back to partner. 

ZIMA

Base of the Intimidator

Name: Diet Lambchop

Bottom: HR Mike Tysons x 10 OYO

Carolina: Bobby Hurleys x 10 OYO

Jersey: Box Cutters x 10 OYO

Glade: Mountain Climbers x 20 OYO

* go up the Intimidator, stopping at each intersection to do the exercises and come back down after reaching the top, stopping again at each intersection

* pick up the SIX when done

HUCK

Mosey to tennis court and grab some wall

• Low Pulse Squat, High Pulse Squat, Full Squat each IC x 10.
• Slow Hold Merkins x 15
• Slow Hold Squat x 15
• Slow Hold Merkin x 10

Return to parking lot for Mary

Mary.

HUCKLEBERRY                ZIMA

Freddy Merc                       Burpees x 5 OYO

Penguin Crunch                 Burpees x 5 OYO

Mutton Crunch R               Burpees x 5 OYO

Mutton Crunch L               Burpees x 5 OYO

LBC                                        Hand Release Star Burpees x 5 OYO

Finished.

Thoughts / MC:

• If anyone wants to know how to get Van Gogh to leave a workout midway through, see me for detailed instructions.
• Within 8 minutes of the start of the workout, Lambchop was already expressing his praise for the activities.
• Drip was actually caught not smiling near the end of the workout.  Somebody please alert the press.
• News to me, but not everyone enjoys running up the Intimidator.

Announcements:

• Q School was Saturday morning … chances are that you missed it.
• Coffeeteria at Knollwood Chick-fil-A … like me, I’m guessing you missed it.
• Fundraiser for Blue Steel’s robot leg on Saturday afternoon at either Ardmore Barbershop or Ardmore Baptist (same thing, right?) … if this is the first time you’re hearing about it, you missed it.
• Functional 5K run for Bevo’s son at Sage Fitness on Saturday.  Unless your name is Mongoose, Van Gogh, or Zima … you missed it.
• Farm Run 5K on Sunday.  Great event. Again if this is the first time you’re hearing of it … you missed it.  (Note: Litterbox is fast. Testament to Balco and Turnover as they can kind of claim Litterbox was in their sights for most of the race, or at least on those long straightaways where they could see ½ mile ahead.)
• F3 Christmas party at 6pm on Saturday night at the West Salem Public House.  You know the drill by now. Please don’t tell me this is the first time you are learning of it.

Prayers:

• H.O.G. took us out.
• On my fantasy roster, I only have 2 IR positions, so a few of these guys need to heal up or else I’m going to have to drop them: Blue Steel, Root Canal, Spicoli, Rust Bucket
• H.O.G.’s son