Annihilation

Welcome to the first ever F3 Gastonia Annihilation Q! The goal is to push your physical and mental limits as much as possible in 60 minutes. I know this one did just that for YHC and I trust every last Saturday of the month will do the same for anyone who posts.

*Warning, the Weinke below may cause depression and/or PTSD.

Warmup:

20 Hand Release Burpees, short mosey, then 10 each up-tempo: SSH, Hillbillies, Goofballs, Mountain Climbers, Extended Merkins

Legs:

Nur up the hill, 10 Low Slow Squats, 10 Monkey Humpers

Jog to wall, then 5-10-15-10-5 pyramid of up-tempo: Hip Slappers, Air Presses, Air Punches, Lat Pulls (all on wall)

Keep going up the hill, find some curb for 4:1 ratio Rocky Balboa’s:Curbees, increasing proportionately for each PAX present, which ends in 28:7

Mosey down to the jail for…

Shoulders:

11’s starting with 10 French Fries, bear crawl to first cone for 5 Mike Tyson’s, nur to second cone for 1 Bobby Hurley, jog back to first cone for 5 more Mike Tyson’s, then Joe Hendricks back to start. Continue until 11’s are completed

Mosey back to original curb spot for…

Abs:

4:1 LBCs:Flutters

Mosey all the way to the tennis courts for the Leo Manzano core routine. 10 up-tempo of each: V-ups, Freddie Mercury’s, Flutters (low and high), Dying Cockroaches, Crunchy Frogs, Superman, Single Leg Deadlifts, Jump Lunges, Inchworm Shoulder Taps, and High Step Lunges

Finish up with a quick round of suicides: 5 Merkins at the baseline, 10 LBCs at each of the 6 cones

Mosey back to the flag.

Announcements and Prayer Requests can be found in Dr. Seuss’ backblast for his alternative Q, but Pizza Man did make a very good point that Annihilation is open to all PAX. Everything is up-tempo, but if you can’t finish an exercise, the Q will move on, so you don’t have to worry about holding anyone back. These workouts are an excellent opportunity to improve dramatically in a single workout. Everyone with a watch tracked between 600-700 calories burned during the workout. That’s about as good as any diet plan I know of right there. I hope to see you at the Yank on July 25 for Pizza Man’s Annihilation.

Until next time,

GD