Nine men embarked on another Muckle Flugga incursion that took us all the way to the Belly of the Whale…
No time for warm-up, we went straight into THE THANG:
- Mosey to the Wells Fargo parking lot, circle up
- SSH x 15 (IC)
- Mosey to the Gates of the Muckle Flugga, circle up
- Cotton pickers x 15 (IC)
- Mosey to the first embankment wall
- Muscle-ups x 10
- Mosey to McGee park, circle up
- Pyramid Merkens – we started with a set of 9 merkens and descended the ladder to a set of 1 merken. Each set we alternated between wide-stance, regular-stance, diamond merkens.
- Mosey to the hill by the McGee parking lot, partner up
- Hill sprints circuit – each pair sprints to the top of the hill then jogs back down to get in line and go again. We all did five sprints a piece.
- Mosey to the Belly of the Whale, line up along the walls
- Balls to the wall, and hand walk your way to the entrance
- Mosey to the parking lot, circle up
- Jack Webbs – we climbed the ladder from 1 merk/2 air presses to 9 merks/18 air presses
- Mosey to the corner of Means and McCachern
- Quadromania to intersection of Means and Church
- Mosey back to the AO, no time for Mary today
Perfect weather this morning for a high-cardio beatdown – 50 degrees and clear skies. I believe this was the first Flugga adventure for Doolittle and Bay City – both guys hung tough despite the enhanced mileage. Getting in there is no sweat but getting out of that place takes some grit. Inside the Whale, I had us alternate which side of the wall we were on so we could work our hand walks in each direction – was a tad confusing for these PAX this morning, and led to some hand-walk collisions. Gotta say we’ve really gotten stronger as a group at some of these merken-intensive exercises (pyramid, Jack Webbs, etc.) – not a lot of grumbling from the PAX like I used to hear. Our newbs were amazed at how heavy the air can feel when you’re approaching the top of the Jack Webb ladder.
Hope you guys enjoyed this as much as I did. As always, thanks for the post, thanks for the hard work, thanks for letting me be your Q.