11 PAX, including Carpet Bagger – who was a lone-wolf Standard participant – met at the DPK parking deck and this is what went down, and up….
Mosey to the front of DPK
Circle up in the field for Warm-o-rama
SSH x 20 IC
IST x 20 IC
Windmill x 20 IC
Mountain Climber x 20 IC (followed by some downward dog type calf stretching which was met with particulalrly positive feedback from Mayhem)
Short mosey to the wall on the corner
Incline Merican x 10 IC
Decline Merican x 10 IC
Mosey to the basement for THE THANG – everyone grab a lab partner
Because we had 11 – one group had three – the group of three included SPARE – how fitting
The workout/experiment seemed crystal clear in YHC's mind – but I had to repeat myself a few times to get everyone on board – in the end, we were somehow all aligned and got after it.
Partner 1 planks – Partner 2 bunny hops over the planker's legs 5 times
Partner 2 then runs up one ramp and back down, while Partner 1 does Mericans – AMRAP
FlapJack and repeato
This first round was followed in the same fashion by:
10 bunny hops – 2 decks – LBCs AMRAP
15 bunny hops – 3 decks – Squats AMRAP
10 bunny hops – 2 decks – People's Chair
5 bunny hops – 1 deck – Mericans AMRAP
After the ramp-o-rama we circled up in the basement for a Merican Time Bomb
6-5-4-3-2-1-BOOM
Go find your partner
Partner 1 runs up the Ramps, Partner 2 runs up the steps and begins to descend the ramps
Wherever the two partners meet on the ramps – each performs 10 Burpees
Partner 1 then continues up the ramps and down the stairs, Partner 2 continues the descent of the ramps to the basement.
Once both partners were together in the basement – 10 Burpees each
FlipFlop FlapJack Repeato – switch courses – Partner 1 up the stairs, Partner 2 up the ramps
10 Burpees each once you meet up on the ramps
10 Burpees each in the basement
One more partner experiment
Partner 1 starts to bear crawl up the ramp, Partner 2 does 10 Jump Squats and then sprints to catch Partner 1. Flip/Flop. Continue this for about 5 mins.
MARY
Pretzel Crunch
Rosalita
Dying Cockroach
J-Lo
Plank
Remove your lab coats, return your bunsen burners to the supply closet and load your back-pack for first period. Class is dismissed.
Lab-skine
– War Daddy was Deep Dish (49), War Baby was Skywalker (14)
– Great to work out with some new faces – to me. It's good to shake things up a bit, it had been a few months since I had been to MadSci – what a fun AO, plenty to do.
– Thanks to Tweetsie for the opportunity to Q. Glad we were able to work out the Master Q swap, and I know Hollywood was in good hands. Thanks for your leadership.
– Carpet Bagger is doing great with his Home Inspection business. Follow him on Twitter @inspection365 and his website HomeInspection365.com Really happy you've got something that you are passionate about brother. Keep him in mind when the need arises.
– I am continually reminded of the power of F3 – sometimes just by the shear number of people that I run into when I'm not a sweaty mess running around in the dark. My family had been out of town and missed my 2.2's first few football practices. When we showed up last night – we found out there were 2 F3 families on the team (Bama and On-Star) and several others in the league – including Scrappy, who was across the field from us. It's a powerful thing that we are a part of – and I thank God that I have F3 in my life.
– Holiday