August 29th, 2015 By Deuce

YHC has been super laid back since his trip to Alaska, where he was basically unplugged all week, so much so that he didn’t give any thought to planning today’s workout.  In fact, he pulled up with no idea what he was going to do.  So, he did what all seasoned Qs do from time to time:  recycled an old beatdown.  He pulled an old Wienke out of his laptop bag, looked at the pax to confirm none of them were there last time, remembered how sucky (in a good way) the beatdown was last time, and proceeded.

5 pax joined YHC in a “new to them” recycled beatdown.

x denotes 4-count cadence

Warmup

Mosey through the Korean War Memorial to the second soccer field. COP

• Side Straddle Hop x 15
• IST x15
• Hillbilly x15
• Windmill x10
• Merkins x10
• LBC x30
• WWII Situp 10 OYO

The Thang

Mosey to end of field.

• Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Sprint to the end of the field. Repeato. Began at ALS as tribute to Led Zepellin. (Thanks Do Re Mi in CLT Metro.) We did two cycles of this one.
• Dan Taylor: Punishing leg exercise that is a cousin (of sorts) to Jack Webb (as noted by @Bull during the workout). Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”. (Thanks Iceman in Greenville.)  We did one series of this for the length of the field (120 yards).
• Dan Taylor (arms): 1 Merkin followed by four Bear Crawl steps in ascending order (maintaining the 1:4 ratio). We went half way across the field then sprinted it out.
• DirtyMacDeuce: A #Routine — 4 sets of three exercises done to 12 repetitions at a four-count, with 12 seconds of rest in-between each set.  Each set consists of a chest/ab/core.  We (YHC) chose Merkins, Oblique Crunch, and WWII Situps OYO.

Mosey to first soccer field.

• Dora 1-2-3: Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps. (Thanks Dora in Area 51.)  We substituted Apollo Onos for the Air Squats and only went to 150 due to time constraints.

Mosey to flags.

Mary:

• Low Flutter x15
• Mason Twist x10
• Low Dolly x15
• Crunchy Frog x10
• Protractor
• WWII Situps 10 OYO,
• LBC x20

COT

Moleskin

1. Wow!  This was YHC’s quote from the previous backblast of this workout: “After three or four strolls through the Korean War Memorial on previous workouts, YHC just noticed today that there is a fountain in it. #futurecareerinmilitaryintelligencegathering”  After today’s comment, he feels really stupid.  Maybe they painted it or something.  #duhhuh
2. Good work out there guys!  It was a tough one, but at least we had some cooler temperatures and lower humidity this morning.
3. @Manatee- Thanks for the BS call and if YHC could have stayed in Alaska he would have . . . at least until the brutal winter began.

Peace,

Deuce

The Vet

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