Author: Bushwacker

There YHC was, minding my own business, when a Pelican came flying by the marsh for a post-weekend-bender beatdown. He needed to detoxify through pain-induced sweating in order to prepare himself for next week’s Mexican margaritas and mojitos!

 

Warmorama (all x 20 IC)

SSH

Imperial Walkers

Arm Circle (10forward, 10 backward)

Butt Kickers

 

The Thang

We mosied up Lamarque to the trace and westward to the trail head, where finding a plentitude of comfy grass, we welcomed Bruce Lee’s cousin Brice to the beatdown.

The Brice Lee (IC each exercise x 20, 3 sets)

Freddie Mercuries

Cross-LBCs (cross elbow to knee – to be more appropriately renamed…)

R Oblique Crunch

L Oblique Crunch

Roll Ups (Like a Leg Raise but bring feet all the way past 12 o’clock to 3 o’clock)

 

Now wide awake and revitalized, we mosied back from whence we came and upon reaching the basketball court proceeded thusly:

 

Lunge walk to one end and back followed by 25 Merkins

Burpee jumps from one end and back followed by 25 squats

 

10 Diamond Push Ups

10 Dive Bomber or “Under the Fence” Push Ups

10 Mission Impossible Push Ups

 

10 R Leg step ups

10 Left Leg Step Ups

10 Squats

 

Foregoing the senselessness of a nameorama of 2, Pelican prayed us out a the last drop of alcohol finally evaporated from his pores…for now!

Q’n for a brother, YHC made his first appearance at the Scramble. Arriving with the mumble-chattering PAX ready to roll, we wasted no time.

Warmorama (all IC)

20SSH

15 IW

20 BK

In the especially muggy gloom, we headed out on the “classic” route down Massena to Monroe, left to Chase Ct for the loop in Hermitage on the Lake, on to sunset point and the end of the pier, finally back up Massena to the AO. YHC, FNG, and Dundee brought up the rear to find Butt Splice departed to get his work in (ain’t nobody got time for dat!) and Ocho facedown on the damp concrete plankin’ for ISI pennies. Welcome, Prankster, to the best group of guys this side of the enemy line!

Thanks to Ocho for praying us out, with lagniappe prayers for special intentions.

QIC pulled up to the Marsh to see zero cars, zero F3, and 3 minutes to beat down. My first thought was of how my  machinations to bring more abdominal agony could’ve been discovered (reviewing all groupme post of the last week), causing such fear as to preclude the formation of more than a solo PAX.  But then, before I could say Avengers Assemble! Butt Splice, Carpool, and Shooter converged on the spot, and with a collective double take, we spied the injured Grundy pull up, figuring to get one more beat down under his belt before an 8am MRI. We proceeded to zip through the warmorama to get to the good stuff. There wasn’t much mumble chatter, aside from grunts, groans, a bazooka explosion and general discontentment as the core (and upper quads) were set ablaze with some hanging leg lifts and  our Monday favorite, the Bruce Lee! (now with 2 bonus sets!!!) Keeping to the running theme of QIC discovering how much better some things look on paper than feel in reality, We hit the court for a suicide ladder….up AND back down. Every time we returned to our starting point we would perform 8 count body builders, increasing reps x5 upon each return. Once we hit x20 we proceeded to reverse our way back down the suicide ladder of horrendous pain and torturous exhaustion. As if everyone’s simmering hate for QIC wasn’t quite ready to boil over yet, we squeezed out 20x hanging knee raises to put a proper period on this pre-dawn persecution. We wrapped up with COT  and offered special intentions for healing of Grundy’s wrist. As we dispersed, I noticed a white shirt drift off into the gloom towards the monkey bars. Apparently not sufficiently beaten down, Shooter was off to shake out a few pull ups for the ISI challenge (BEAST!) I guess it’s back to the drawing board to bring a more adequate amount of pain next time…

 

WARMORAMA

SSH x20

Asskickers x20

Hillbillies x20

Goofbals x20

THANG

Hanging Leg Lifts x20

Bruce Lee – Putins, Leg Lifts, LBCs, Heel Touches, Crunchy Frogs, 100s: 5  supersets x20 each

Suicide Ladder (up AND down) – Starting with x5 8 count body builders upon 1st return, increase by x5  until up to x20. Then, starting with x20, decrease by x5 upon each return

Hanging Knee Lifts x20

COT

Countorama

Prayerorama

The PAX brought some serious intensity, inspiring job guys!

 

Just before 5am, out of the gloom converged Turtle, Shooter, and QIC, making note of the ubiquitous site of Captain Sparkles truck looming like an F3 sentry to watch over the marsh. This could only mean that while the rest of us were justifiably still fartsackin in the 4 o’clock hour, the machine was out here putting in work. So no hate as he came jogging up while the PAX was warming up. Conversation of the outdoor variety masked the growing intensity of the workout, where, after warming up , we unleashed upon our cores The Bruce Lee, a 5 exercise ab run that quieted talk of Turtle taking to a deer stand in a wind storm, painting visions of Lt. Dan with all his righteous fury. Next we partnered up for leg pushdowns and wrapped core with  2 minute plank. With the latest ISI in mind, we shifted gears and proceeded with contra burpees, bump ups, and fortunately last but, unfortunately not least, a merkin ladder. Many thanks to our resident mathematician for calculating our total merkin count for the beatdown at 265. Finally, we closed things out with COT and much needed prayers .

WARM UP:

20 Imperial Walkers IC

20 Windmills IC

20SSH IC

THE THANG:

The Bruce Lee – superset: putins, leg raises, LBCs, heel touches, crunchy frogs, 100s  3 sets of 20 reps IC

Leg Push Downs – partners,  3 sets each 10 reps OYO

2Minute Plank

Contra Burpees – increase merkins each burpee up to 10 merkins

Bump Up – burpee under pull-up bar with a pull-up on each jump  10 reps OYO

Merkin Ladder – starting at 20 merkins, run up and down basketball court decreasing rep count at each end until down to 1

COT

1st solo Q in da books. Thanks F3 brothers!