September 7th, 2021 By Snowsuit

Perfect weather, a sunrise and bright smiling faces… what could be better for a early morning beatdown. So 4 men got after it today doing the Triple Nickel. It is a series of 3 different exercises, all done within 1 minute sets. Multiply this by 5 and you get one of the 5 “nickels”. The rest of the workout went something like this…:

WARMARAMA
Mosey around the parking lot
SSH x19
Penny Picker x10
IST x10
Woodstock Windmill x10
4 count Merkin x10
Low Slow Squat x10
Hillbillies x10

The Thang – Triple Nickel

There are 5 1-min sets… 5 mins total.
Each set contains:
10 Squats
10 Merkins
10 LBCs
If you finish within the minute you rest until the minute has elapsed. The faster you complete the rep the more rest you get. If you do not complete the rep in the allotted one min you immediately move on to the new rep.

After 5 reps, take a lap around the island and up the stairs.

Complete three, 5 min sets (5,5,5 or triple nickel).
Set 2: 10 each Peter Parker, CDDs, Mountain climbers,
Set 3: 10 each Parker Peter, Jump squats, Freddy Mercuries

Finish up with:
4×4’s (amrap for 1 min, then 30 secs, then 15 secs)
Stair circles: run/walk up and down the stairs around the arm rail for 1 min.

Mary
W’s x15
Pretzel Crunch x10 each side
Cobra Dogs
Plank Arm Extensions

COT
– prayed for each other, 1st responders, returning veterans, and peach in Afghanistan.

Moleskin
– the temperature was a beautiful 63 F today!
– YHC really enjoyed the back and forth banter today… Sparky and Brinkley were in top form today crushing the Triple Nickel… Woodstock and YHC did well keeping up with their pace.
– Sparky was waved at by a lady driving by… that wave was so much more than friendly, don’t you think Brinkley?
– thanks for a great beatdown today men… it was my honor to be with you!

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