May 19th, 2016 By SS Minnow

Every WO needs a drawing card. El Dorado’s got Stairway to Heaven, Muthaship’s got the Spiral. District7’s got ………. the Abyss Bench?. That’s right. Deuce discovered that this innocent looking wooden bench has gaps between boards that allow you to get below ‘ground level’ when you do merkins between the boards. It works the shoulder muscles harder than any other merkin YHC has done. Mix 100 of these ‘abyss merkins’ into a workout and you’ve got yourself a real smoke-fest.  The rain was a welcoming cooling agent for five hardy smoke-fest participants this morning at the District (2 were new to this WO). Here’s what happened:

Mosey to west parking lot

Warm-o-rama

LBC, Windmill, Imperial Storm Trooper, Merkins, Mountain Climbers, Air Squats

The Thang

Mosey to back side of AO to the abyss bench

Ladder:  Abyss Merkins: 10-8-6-4-2, 1/4 Turn Jump Squats 2-4-6-8-10

5 Burpees OYO

Mosey to gate at Plaza Rd Extension

LBC, Mtn Climebers, Air Squats

Indian Run back to abyss bench

Ladder:  Abyss Merkins: 10-8-6-4-2, 1/4 Turn Jump Squats 2-4-6-8-10

Mosey to north end of bus lot

5 Burpees OYO

AYG to south end of bus lot

20 LBC, 10 Mtn Climbers, 5 Burpees

AYG to north end of bus lot

20 LBC, 10 Mtn Climbers, 5 Burpees

Mosey to abyss bench

Ladder:  Abyss Merkins: 10-8-6-4-2, 1/4 Turn Jump Squats 2-4-6-8-10

Mosey to Playground

Ladder:  Pull-ups: 10-8-6-4-2, Incline Merkins 2-4-6-8-10

Mosey to abyss bench

2 sets: Abyss Merkins x 5 and 1/4 Turn Jump Squats x 5

Mosey to mobile classrooms

Lunge-walk length of the deck

Extended mosey through parking lots to Mary

Mary

LBC, pretzel stick, crunchy frog, WWII situps, low flutter, …. last one was leg ups, led by Exit 54

Moleskin

Thanks for taking the abyss challenge, men. We each knocked out 100 of these merkins today, along with a lot of regular merkins, burpees, and pull-ups … solid upper body work today.

It did have the feel of a mini-F3Harrisburg convergence … there are a lot of men around this AO that don’t know what they are missing, even though Deuce has done a whole lot of work in getting the word out.

Remember the 1-year @F3Boondocks anniversary at Deuce’s house this Sunday

The Bear is on June 4. Hosted this year by @F3RaceCity (Moorseville) … five hours of fun

 

 

 

 

 

Boondocks, District 7

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