This is a pre-pre-blast AND a Call for Action from my F3Davidson pax.
One of my friends and colleagues (F3 Grinch) was supposed to be QIC on Friday for his maiden Q at Lake Forest (Huntersville), but he has been called out of town. So he has asked me to sub in for him. Looking for any Davidson pax that wants something similar to our Arnold Palmer but meet some new folks at a different AO. Should be a great time and a helluva workout.
Grinch has already scripted a workout that is basically a modified Murph. See below for details.
- Jog from meeting place to back of parking lot.
- Warmups (20 SSH, 20 IST, 20 Windmills, 20 Merkins)
- Let the fun begin!!! Select a partner that you want to hang with for 45 consecutive minutes. Try to pick someone that you don't spend a lot of time with so you can get to know them better, especially if we get a good Davidson showing.
- 4-corner style workout
- Corner 1 = 10 pullups (partner assist as needed)
- Corner 2 = 15 Partner merkins – straight count (one partner low plank, other partner decline merkin / switch)
- Corner 3 = 20 Partner situps (normal situp but do a slow release on way down…feel the burn)
- Corner 4 = 30 Squats – no partner needed…hopefully. But stay with your guy anyway.
The pax will start at one corner (may need to split up), complete the exercise, run to the next corner, etc. This will go on for 10 glorious laps. Each time you hit Corner 1 you will decrease your pull-up count by 1. So your first lap will be 10, second lap 9, etc. That way you know how many laps you have done.
When all is said and done we'll have completed 150 merkins (+20 in warmups), 200 situps, 300 squats, and 55 pullups. And rumor has it the running portion will end up being somewhere north of 2.5 miles. Not a bad way to start a Friday!!!