13 Pax jumped aboard the pain train at the Epicenter.
It was great to see a few faces that haven’t been able to post recently. Welcome back guys and look forward to seeing you back out regularly.
YHC began the recruiting before a plan was developed and after the first few HC’s I knew I needed to put together a solid workout. Hopefully it turned out to be. Here’s what went down:
Conditions: 58 degrees. Now’s the time for the hibernating bears to get back out here. Can’t ask for better weather!
Disclaimer: Given at the Shovel Flag
Warm-up:
15 Cut the Grass IC
15 Merkins On my “Down/Up” Call (originally planned to stop at 10, but heard a few groans so thought we should keep going)
15 SSH IC
15 or 16 or who really knows… Squats On my “Down/Up” Call
The Meat:
Mosey to the Pull-up Bars
Max effort on Pull-ups
(Partner up on Pull-ups. 1st Pax to max out hangs until partner maxes out)
Pax alternate high plank & low plank during each set of Pull-ups
Merkin Indian Run to Basketball Court (10 Merkins)
4-Corner Burpees
1st Corner = 12 Burpees
2nd Corner = 11 Burpees
3rd Corner = 10 Burpees
4th Corner = 9 Burpees
Continue down to 1 Burpee
(Pacer work = LBC’s & Lunge Walk)
Mosey to the Hill
25 Big Boy Sit-Ups at the top
Crab walk down the hill
25 Leg Raises at the bottom
Bear Crawl to the top
Time called after everyone completed 1 set
Mosey to Picnic Shelter
10 Decline Merkins
25 Calf Raises on the outside edge
Rinse n Repeat until time is called.
Merkin Indian Run to Shovel Flag (5 Merkins so all Pax get to do the Merkins)
Count-o-rama: 13
Name-o-rama:
Announcements:
* Saturday’s workout @ Terrapin
* F3 Dad’s Campout end of April
* Birmingham Launch first of May
Prayer Request:
* Pacer’s Uncle and Mom for continued Cancer recovery
* Meatloaf’s M and others on Mission trip to South Africa
* Kaboom’s neighbor Benji Tedders and his wife were in a motorcycle accident
* Baby Blu’s daughter and entire Family
BOM
NMS:
* Great crowd at the Epicenter. Polly is doing a solid job of EHing guys. Continue the great work and everyone EH someone. We all know somebody who has fell away or has never posted.
* Tclaps to Meatloaf, Duggar, and Lite Bite for going Beastmode with the weighted vest. The Vestites are impressive!
* We lost count on the squats because someone was doing something stupid with their hands that got the Mumble Chatter rolling. “It rubs the lotion on its skin or else it gets the hose” was heard.
* We thought we were in trouble at the Pull-up Bars when we saw Lite Brite and Pacer paired together because they could still be going. But I heard a smart guy say it’s better to have them together instead of apart. At least there will only be 1 marathon set instead of 2.
* Tclaps to all the guys and their effort at the Pull-up station. Not something we get to do often so they aren’t easy, but everyone was putting in 100%.
* YHC had a little trouble explaining the Burpee Ladder. For some reason I was wanting to climb up instead of down. Got things straightened out quickly and then watched Pacer as he almost lapped the entire field.
* This brings me to “Pacer Work”. This is work done by the pax while waiting for the 6 to complete a set instead of just planking. Named for Pacer because he’s usually always the first one done and some of us never get to do the Pacer Work.
* At times Polly uses a different language for mumble chatter. On the way to the hill he responded to Juggernaut in a language that was not understandable.
* The calf muscle is probably one of the most ignored muscles when it comes to exercises, but is one of the more important ones when it comes to running. This was evident when the first set of 25 created a nice burn. Made for an interesting start to the next Merkins Indian Run.
* Tclaps to the Epicenter faithful who continue to post and #MEGA
(Make Epicenter Great Again)
* Tclaps to Coffin, Kaboom, and Blue Ball for getting back after it. Great to see y’all and keep posting. You make the group better.
As always…
Until the next Q
MM is out