Race City's Inaugural AO The Pit kicked off on a chilly full moon morning with 7 PAX set to kick off for the non-running workout. The mumblechatter was high as the Q tried to maintain cadence and order but gave it up due to the banter. So here's the skinny.
Warmup-o-rama: IC-sorta
Merkins x10
SSH x10
Windmill x10
Cotton Pickers x10
Mosey to Rock Pile pick up a rock mosey back to culdesac:
Curls x10
Skull Crushers x10
Shoulder Press x10
The Thang:
Deck of Death- this came from a fellow F3 Brother who just completed a Heavy in Jacksonville, FL. Q thought it would be a good idea to try and replicate, but best laid plans right?
Round 1
Take a card off the deck, complete that card number in reps. One group to perform arm exercises with their rock while the other completed the stations. Then switch.
Side note, MQ took all 2-4 cards out and Jokers, didn't want to make it too easy.
Station 1
Merkins x card drawn
Station 2
Low Flutter x card drawn
Round 2
Draw a card and multiply by 2
Station 1
Lunges x card drawn-Bear Crawl to next station
Station 2
Squats x card drawn
Round 3
Draw a card and multiply by 3
Station 1
Merkins x card drawn
Station 2
Lunges x card drawn
Return rocks to pile circle up for abs
Low Flutter x 70
Freddie Mercury x 10
Recover Recover
Big shout out to Jolly Roger and Chewie for making the trip up to post, and to the men who joined me this morning. Proud and honored to lead a group of fine men and get some exercise and good laughs.
Until next time.