I posted at the PAINinsula a few weeks back and had so much fun I decided to return but this time I was the Q! I got the idea for today's workout from Zamboni who got it from the Asheville crew.
I start my workouts with the option to buy in or go grab coffee, for those that wanted to workout, it was one burpee. Notice it was not THE burpee, a sign of things to come. We did the standard warmup of SSH's, Cotton Pickers, Squats and a little stretching. During the SSH's Beetlejuice was so busy chatting with Waffle House I was forced to penalize the pax with another burpee which caused Outlaw much anguish.
After the warmup it was off to the square for the Nordic Challenge, here's how it went…
10 OYO – Burpees (this was answered with the promise of a beating from Outlaw)
Run 2 laps
10 IC (20) – Plank Jacks
Run 2 laps
15 IC (30) – Merkins
Run 1 lap
20 IC (40) – Overhead Seal Claps
Run 2 laps
25 IC (50) – Monkey Humpers
Run 1 lap
30 IC (60) – Alternating Lunges
Run 1 lap
35 IC (70) – Squats
Run 1 lap
40 IC (80) – LBC’s
Run 1 lap
45 IC (90) – Flutter Kicks
Run 1 lap
50 IC (100) – Moroccans
Run 1 lap and then mosey back to the start point for Mary which consisted of Heels to Heaven (I learned, like most things in Davidson, we do them differently), Homer to Marge, and Rosalita's
Recover, Recover
Moleskin:
- Knowing that I was Q'ing a workout where Outlaw is the MasterQ, I did modify the Nordic Challenge. The first exercise is 10 San Antonio Shuffles which is burpees with a plank jack added in and then the next exercise is 20 burpees. Had I not modified, I knew my F3 membership would have ended right there in Cornelius.
- I really thought we could run 2 laps between exercises but it became apparent pretty quickly we wouldn't have finished the Challenge in time especially after 25 Monkey Humpers IC (another modification in the making)
- Sauce was a little bitter that he didn't receive a personal invite from me but he still showed…some people can't take a hint. Kind off like YHC, right Ramrod?
- Outlaw, thank you for the opportunity to Q. It's a really good AO and I will have to sign up again in the future.
- Thanks to all that came out
- I am forever thankful to Mailman who EH'd me almost 5 years ago…I can't imagine my life without the F3 brotherhood.
AYE!
Duvall