A Little Something Different at Fission


The Nasty 9 started their day at Fission. 

 

The Thang:

x = in cadence

 

Warm up run around the block:

SSH x 20

IST x 20

Mountain Climbers x 20

LBC x 20

Merkins x 10

 

Run the rails:

Dips (single count) 10, 9, 8 …1, 2, 3…10

 

Run to Mounty’s Hill:

100 Merkins but each trip up the hill and back is worth 10; individual choice on how to get to 100

Ditto for:

100 Squats

100 Apollo Ohno

150 Rosalita

100 CDD

50 Burpees (each trip up the hill and back is worth 5)

150 Low Flutter

(feel like I’m forgetting one??)

 

Run back home

Elbow Plank for 30 seconds

Recover, Recover

 

Moleskin:

  1. I rolled in at 5:27 but wasn’t the last one there.  I think 4 came after me.
  2. Contrary to some opinions, I did not make this up as we went.  It formulated in my head at about 11:30 PM last night.
  3. I think everyone enjoyed the freedom to pick their own method to get to the number of each exercise.  For example, Waffle did 9 trips up the hill and only did 10 merkins.  Primo did 1 burpee and 10 trips up the hill (so really he deserves extra credit for 51 burpees).
  4. I had the shakes a few times during the day – sign of a good work out.  And I can feel those Apollo Ohnos starting to take effect in my gluteus maximus. 
  5. Does Sauce ever show up to his master Q location? 
  6. Enjoyed it men!