Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!
Warm Up:
SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.
Beat down:
1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.
Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.
I thought I was dusting off an oldie-but-goodie with a morning run/workout through Audubon Golf Course, but low and behold MacGyver beat me to it a week or so ago. Nevertheless, we persevered…
Warmup
We moseyed over to in front of the clubhouse for the following exercises:
-20 x SSH
-15 x Forward Arm Circles
-15 x Self Love
Tha Thang
We then moseyed through the course, hole-by-hole. Each hole was accompanied by an exercise, with reps to match the # of the hole. But we waited for the 6 to finish that # of exercises before moving on. Make sense? Yeah, it was kind of confusing out there as well.
Here were the exercises:
1. Burpee(s)
2. Diamond Merkins
3. Mountain Climbers
4. Wide Arm Merkins
5. Peter Parker
6. Incline Merkins
7. Parker Peter
8. Decline Merkins
9. Air Presses
10. LBCs
11. Flutter Kicks
12. LBTs
13. Hello Dollies
14. J-Los
15. High Planks (didn’t get to these)
16. Low Planks (didn’t get to these)
17. Mission Impossible (didn’t get to these)
18. Big Boy Situps
We were a few minutes late back to the flag, and there were some stragglers / bathroom breakers, but all in all, a solid workout wherein 5k+ was covered!
The decision was made the evening before while sitting on the porch checking out the Q Sheet……no commitment for the birdcage so why not. YHC new the trek would require some planning: 1. Rise 15 minutes early 2. Pack a snack as its a long drive 3. Route around road construction 4. Don’t suck bring the beatdown.
Well if it wasn’t for luck in crossing King Kong’s path YHC wouldn’t have had a shot at #4…..it was God’s plan!
Arrive exactly at 5:30 – YHC busted out with “boom” box ready to rock…..only to find a crowd of 12-15 pax standing around. Quick disclaimer and we were off to the lighted alley you’d expect to find in Audubon (Metry ain’t got such nice things).
Music On!
Quick Warm up of AbVagodas, Mnt Man Poopers, Good Mornings, SSH, and Side Lunges
Work 1
1771
Line Up on Light Pole 1, Speaker at Light Pole 2, transition at Light Pole 3
For 1771 – each end always adds to 8 – flip flop exercise at either end V-Ups and Jump Squats
2 Merkins in the middle in one direction and 2 Burpees in the middle coming back
When finished circle up for Mary – Sandbar lead us in LBCs
Work2
Le’ 14 (I honestly think there were some chuckles as to the idea of how easy this was going to be).
13 double under and 1 merkin
12 double under and 2 merkins
so on…….
YHC has never been able to go past 8 without a break and today was no different. All Pax stood to recover for 1m and 15sec
Restart
7 double under and 7 merkins
so on…..
YHC made a mental strain error at 4 as we continued to 10 double under then 10 merkins at this point YHC was modifying merkins from his knees.
We completed through 1 DU and 13 Merkins –
Work 3
In The Air Tonight
Hold plank throughout the song – merkins during the best part YHC counted out 20
Work 4
AC/DC Thunderstruck
1 Burpee everytime the title was said we counted somewhere between 30-32 – it appeared some of the pax hated the music as much as the burpees
Warm Down with Mary
X Factor – Gas Pumpers – WWII SitUps
COT – welcome 2 new Pax – “Higgins” and “Royal w/Cheese”. No doubt Peaches was probably correct more “creative” names may have had been bestowed with the help of
Angie’s List!
All said it was good to see “most” of the pax…..lol just kidding. I can honestly say the “uptowners” do a great job showing up and continuing to EH. Solid!
