Partly because he wasn’t feeling very clever, and partly because he enjoyed it so much the first time around, Crash decided that we would revisit a beatdown from last November on this bright morning. As the creator of the workout (and the Q’s father), YHC was excited to see what my 2.0 would do.
8 HIMs showed up, at least one of whom had just come from the “morning” beatdown at AO Tar Pit.
Warm-O-Rama:
Goofballs IC – 10
Tappy Taps IC – 10
Bat Wings IC – forward arm circles, backward arm circles, seal claps, OH claps 10ea.
Michael Phelps OYO while the Q described the “thang”
The ABC’s
1. Alligator Merkins across the base of Hoffa
2. Broad Jump Burpees back to starting position
3. Colt 45 – coupon curls, lower half, upper half, full – 15 reps of each, 45 total
4. Derkins – 25
5. El Capitan – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – WWI sit up, roll to plank position, merkin, flapjack, repeato 25x
mosey back down to the base of Hoffa
7. Grave Diggers – coupon between legs, lift up to shoulder (like shoveling dirt), back to btw legs, flapjack, repeato 20x
8. Hand-release merkins – 25
9. Inch-worm bear crawl across the base of Hoffa
10. Jackhammers – jump squats
11. Knerkins – Chuck Norris merkins – 25
12. LBCs – 50
return to coupons at start position
13. Murder Bunnies – 25yds
14. No Surrenders – 25
15. Outlaws – leg circles – 25 each direction
16. Plank Jack’s – 50
17. Quiet – silent low plank 30 sec.
18. Ranger Merkins – 25
19. Star Jumps – 25
20. Thrusters – 25
21. Upright Rows – 25
22. V-Up Roll Ups – 25
23. Windshield Wipers – 25
24. X-Cross Sit Ups – 25
25. Yul Brynners – each rep consists of 1 of each of the following: Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5 total reps
Sadly, we ran out of time before reaching Z, so no zombie crawl up Hoffa like the first time.
COT: Crack, Rainbow Bright, Tortuga (respect), Double Beef ‘n’ Cheddar (hate), Cap’n Crunch, Too Big To Fail, Cheese, Crash (hate, Q)
F3 Wheaton 