Conditions: 82 with a Heat Index of 91. Slight breeze and lots of wet, freshly cut grass to frolic in.
Warm-up
SSH x 20, Mt. Climbers x 20, IW x 20, Alternating Lunges x 14, 3 Rounds of the Suck (6 SSH, 6 Merkins, 6 Jump Squats)
The Thang
Mosey over the 4 hills of Lafreniere landing on the top of the 4th. For a few rounds of 3-6-3 exercises (3 slow reps, 6 normal, 3 slow)
- Merkins
- Squats
- Merkins
- Sumo Squats
- Werkins
Mosey back to the second hill (the highest and possibly the steepest) and gather together about 40 yards from the base. Here we broke out for one of my favorite Iron Pax workouts from last year:
- 50 Squats
- 40 Big Boi Situps
- 30 Merkins
- 20 MKGs (aka Bonnie Blairs) 2 is one
- 10 Burpees
- Run up and over the hill and back
- Start rolling through the Suck until the 6 arrives.
We did two rotations of this and then headed back up the high hill for some Quadraphilia – 4 minutes of running down the hill forward and up the hill bakerds. #crowdpleaser
Back to the flag where we prayed a prayer of gratitude and prayed for those in need.
NMM
The internet has this to say about a heat index of 91 – Extreme caution: at this condition, heat cramps and heat exhaustion are possible. Continuing activity could result in heat stroke.
Don’t listen to the internet. Today felt pretty nice. I only lost 3 lbs. of sweat, compared to the 5 I lost during the 10 mile run with Rudy the other day.
As you may know, YHC’s Merkin form ain’t great. I blame it on my legs. They are too heavy. Same reason I am a terrible swimmer. My legs sink. Maybe it’s all the muscles in them. I don’t know. Anyway, t-claps to Mahatma for pointing this out once again with a “Bruh, you gotta do somethin’ ’bout that form.” With tips about glute activation and some feedback from War Eagle (who should have been working out instead of standing around watching me), I think I made some progress.
We had to do the 3-6-3 Merkins twice, because I royally screwed them up the first go around. Didn’t help that I started in an ant pile. But that is no excuse, just a condition that I should have overcome. I’ll be better.
Quadraphilia brings back such good memories of Okwata. I have to get back out there. I will be overwriting some of the LVCC names that have copied and pasted their way through the Q-sheet so that we can all enjoy a round of Quadraphilia in the tall, wet grass of the steep Okwata levee.
And what’s up with calling running backwards up a hill Bernie Sanders? I see that term used all over F3 Nation. I don’t think Bernie would be all that flattered. Bernie is a man that never gives up, even after everyone else has, and the rest of the world sees absolutely no reason he should still be hanging in there. But Bernie doesn’t care what you have to say. Bernie don’t quit. He’s a fitting namesake for seeing how long you can keep your chin above a pull-up bar, or how long you can hold an Al Gore (oops that one is already named after a Democratic Presidential Candidate). Anyway naming an exercise after him because it burns and his first name is Bernie, is weak in my opinion. C’mon F3 Nation, we can do better. If anyone should be looking at the character of a man it should be us. Let the rest of the world focus on outward appearances and names that sound like Burn, but are spelled differently.
