Busy day at work, had to finish some training in my car as i waited for 5:30pm to roll around. Stepped out feeling fresh. Noticed a young man finishing his run where the PAX park. He quickly identified himself as an F3 PAX from Metro. Welcome to Midoriyama Vega! Let us show you how we do things in the Gashouse!
Disclaimer
Warmup
SSH IC
Crab Jacks IC – oooooh yeeaah! Real crowd pleaser here!
Plank Jacks IC
Mosey to the stash spot. Every PAX gets 2 bricks.
Mosey to large hill in front of dog park
The thang:
YHC always looking for something new to bring to the PAX of Gashouse. Today’s JV beat down consisted of a routine titled “M.E.R.C.Y. High Fives“, defined in the F3 Exicon by:
“Done with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station’s circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station’s circuit is complete. Station 1 – M – Manmakers (w coupon such as a Dead Seal or Cenderblock) – (Alternate for this is Merkins w/out coupon and must complete the 1-5 Reps at the Top AND Bottom of the hill) Station 2 – E – Elf on the Shelf (w coupon such as a rolled-up section of fire hose or Cenderblock) Station 3 – R – Rock-a-Bye Babies (w coupon such as sledge hammer or Ruck Sack) Station 4 – C – Crawl (aka Bear Crawl) (w coupon such as a high-rise section of fire hose or a Ruck Sack) Station 5 – Y – Yoke Walk (w coupon such as a section of flat-lay fire-hose or a Deal Seal) At the top of the hill, complete the required number of ascending Squats Lord Have MERCY on your muscles after you climb HIGH up the hill FIVE times for FIVE sets.”
I don’t know about you but that seemed as confusing as the riddle: I turn polar bears white and I will make you cry. I make guys have to pee and girls comb their hair. I make celebrities look stupid and normal people look like celebrities. I turn pancakes brown and make your champagne bubble. If you squeeze me, I’ll pop. If you look at me, you’ll pop. Can you guess the riddle?
See what I mean??
That said YHC decided I would take that routine and “HIPAAFY” it. So here is what we did:
M – Manmakers with blocks – No explanation should be needed here
- Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
- Rinse and repeat upping the rep by 1 each time
- End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
- plank for six
E – Elf on the Shelf – Start with the blocks on the ground beside you. Grab the blocks and lift them from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right = 1 rep
- Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
- Rinse and repeat upping the rep by 1 each time
- End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
- plank for six
R – Rock-A-Bye-Baby – People’s chair with blocks. Chair position, starting with the blocks over your head, bring down to chest, push blocks straight out (chest high) and then left to right (1 each) for Russian twist, bring back to starting position over head.
- Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
- Rinse and repeat upping the rep by 1 each time
- End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
- plank for six
C – Curls – Forearm – Curls but palms down, works your forearms
- Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
- Rinse and repeat upping the rep by 1 each time
- End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
- plank for six
Y – Y-Raises – Like a front lateral raise but instead of straight up make a Y at the top
- Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
- Rinse and repeat upping the rep by 1 each time
- End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
- plank for six
Looking at Strava records we got in a little over 1 mile of just running the hill!! Nice work men!! Lets mosey back to the stash spot and put the blocks back.
Mosey to start
2 min left some quick Mary
LBC IC
Flutters IC
Time!
COT
Announcements – Rooster, Traveling circus Bat Flipper AO Workout (April??), P200, GoRuck tough, Mortimer, Convergence….To put it bluntly: A LOT OF SHIT GOING ON, SO DO SOMETHING!!
Big Pappy needs children’s clothes!!!!!
Prayer requests – Def Leppard M and Aunt, Big Pappy trip, Depression, Anxiety, Addiction, flu, each other
YHC took us out.
Thanks for the opportunity men.
I’d tell you more what happened but it would be a HIPAA Violation.
AYE!
HIPAA
P.S. – The answer to the riddle is “No”.
