“There’s not a lot of running today… Right?”
It was Kim Chi’s lucky day since he waterlogged his running shoes with the recent downpour from the Sky Q. But even though the PAX lucked out from running much today, a downpainment is still required for this transaction, and it was time to pay up. We circled up, gave the disclaimer, and got to work.
Warm-Up:
- SSH x20 IC
- Imperial Walkers x15 IC
- Windmills x15 IC
- Merkin x10 (4-count) IC
- Arm Circles (forward) x10 IC
- Arm Circles (backward) x10 IC
- Pigeon Stretch x10 seconds each leg
The Thang:
Mosey to the starting line of the track for a Merkin Lap (Run half a lap, about ¼ mile, drop and do 25 merkins, finish up the lap and drop for 25 more)
Mosey to the bleachers for continuous painment.
The Gross Workout (12 exercises, 12 reps each):
- Lunges (4-count)
- Merkins
- Homer to Marge to Mr. Burns (Inspired by the F3 explanation for how this workout was named, for simplicity, I’ll call this “Waterford 3”s at Troubled Waters, after the nuclear plant near the AO)
- Dips using the bleachers
- Squats
- Diamond Merkins
- Bay City Scissors (8-count for 1)
- Bleacher Shoulder Press (PAX teamed up to shoulder press one side of the bleachers)
- Lt. Dans (1 squat followed by 2 single-leg lunges for 1 rep)
- Werkin
- LBFCs (Little Baby Flutter Crunches)
- Inclined CHerkin (Push-Up position with feet on the bleachers, lower your body slowly to bring your forehead to the ground)
The PAX agreed this was in fact a gross workout, so we moseyed to the pull-up bar for more filthy exercises.
Pull-Up / Push-Up Combo (I think I’ve decided to call this exercise “Morning Call” – All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made)
After three rounds of Morning Calls, Q decided a sufficient downpainment had been given. But this could’ve been an infomercial because wait… there’s more!
- Copperhead Squats x15 IC
- Inclined CHerkins x15
- Parker Peters x15 (4-count)
- WWII sit ups x55
- Pull-Ups (alternating turns to burn the last few minutes before the sunrise)
- T-Claps to Joe Dirt for hitting 55 total pull-ups to get through the double nickel challenge for the day. Someone needs to add a rucksack to this man. Or give him a donut.
Although running was limited to the preamble, the exercises still gave PAX the business. Prayer and special intentions as we wrapped things up. Thankful for the men who post and hold each other accountable, and those like us… the few.
