7, mostly last minute, mini van warriors showed at a chilly GCC campus for the Dragonslayer
Introducing Nate Bishop forever known as Tuck
Warm-Up
Run around Island
- SSH X 20
- Windmill X 15
- IST X 15
- Peter Parker X 10
The Main Thang:
- PAX line up along curb facing the hell's ascent
- Start with 60 KB swings
- Do suicides to each line and island (5 total) with final run to hell's ascent and plank for further instructions
- Line up for exercises in cadence unless otherwise noted:
- Merican X 20
- Dry Docks X 20
- Quadriphillia 4 rounds up Hell's Ascent
- Line back up for exercises:
- Merican X 15
- Dry Docks X 15
- Run back to KB, hold it over head with right arm and walk it to the next island.
- 50 swings and repeat suicides and collect at bottom of Hell's ascent
- Line up for exercises in cadence:
- Wide Merkins X 20
- Diamond X 30
- Quadriphillia 4 X up Hell's ascent
- Line up for exercises in cadence:
- Wide Merkins X 15
- Diamond Merkins X 10
- Run Back to bell carry over head with left arm and walk to next island
- Repeat suicides
- Line up for exercises in Cadence
- Man Maker Merkins X 10
- Curb Dips X 25:
- Quadriphillia X 4 up Hell's Ascent
- Line up for exercises in Cadence:
- Man Maker Merkins X 10
- Curb Dips X 25
- Run to KB and walk KB over head with Right Arm to next and final island
- Repeat suicides
- Line up at bottom of the hill for exercises in cadence:
- Chest touch merkins X 10
- Dry Docks X 10
- Quadriphillia 4 X up Hell's Ascent
- Chest touch Merkins X 10
- Dry Docks X 10
- Run back to Bell and carry it it one island with left arm so we even things out.
- Mosey to front of Church for…
Mary:
- LBC X 25
- Pretzel Crunch X 20 each side
- Low Flutter X 20 (to make the work out officially sanctioned)
- ONE BURPEE
Recover Recover
Notables:
- Master PO (or Master Slow) reminded me that I had not called one single Burpee. So we did one Burpee. The YHC almost broke a 3 year perfect record.
- Welcome to Tuck! I hope you keep coming and it is a good sign that you already have signed up to the site! Great work!
- YHC will warn everyone to wear spikes if it is decided to do hill work again. A lot of bruised tail bones.
- Bunyan and Lambeau dominated the morning! Way to push it men.
- My shoulders were sore on Friday morning.
- Bunyan said the work-out was sneaky hard. I typically go for obviously hard, but I will take it.
- It is always great to go back to the hood to lead a work out.
Thank you for the invite Bam Bam. You asked me after 3 beers, but I am pretty sure I would have done it had you asked me sober.
–