What’s a Deep Sea Diver?

At least 6 F3 Gastonia PAX didn’t fartsack this morning, but I guess there were plenty that did.  Hate to see it.  In spite of a recent procedure on his 3rd knee, the Site Q still was able get up prior to 5 this morning and check in to make sure YHC was good to go.  Now that’s dedication.  But this isn’t what you or any of us came for.  You want to know what you missed.  So here’s what I remember…

The Thang:

• 15 x SSH (IC)
• 15 x Toy Soldiers (IC)
• 15 x Goofballs (IC)
• 15 x Imperial Walkers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)

And we mosey around a couple buildings and come right back to the pavilion.  Up the steps (6 of them to be exact) and on our sixes for some core work:

• 10 x Double Crunches (IC)
• 10 x American Hamers (IC)
• 10 x Crab Marches (IC)

Plank at the top of the steps.  The goal from here is to do 5 Merkins at each step going down, til we get to the bottom, then do 10 Mike Tysons there, then plank for the Six.

“So kind of like reverse Deep Sea Divers?”

Excuse me, what’s that?

“You plank at the bottom, and climb with your feet.”

Interesting

So we did the reverse Deep Sea Divers, the 10 Mike Tysons, then some more core work

• 15 x Double Crunches (IC)
• 15 x American Hammers (IC)
• 15 x Crab Marches (IC)

These Deep Sea Divers sound like fun, let’s do those.  Then 10 more Mike Tysons at the top.  So 5 Merkins at the bottom.  Climb one step with your feet.  5 more Merkins.  All the way to the top, then climb to the top with your hands for 10 more Mike Tysons.  My Soccer Arms were gassed.  Called another round of core just to get a breather before running again.

• 10 x Double Crunches (IC)
• 10 x American Hammers (IC)
• 10 x Crab Marches (IC)

Then we were off to the big wall at FUMC, stopping at least 3 times along the way for:

• 5 x Skater Hops (OYO – Each Leg)

YHC called Skater Hops with the intent that the PAX get a good full squat and jump out of it.  Still had dudes lookin like they were dancing. You v You I guess.

At the wall, we did “2 Minutes of Uncle”, where we partnered up and PAX switched back and forth between 2 exercises at their leisure for 2 minutes.  Hold on as long as you can, then call “Uncle” when you can’t take any more.  First up:

• Wall Sits & Australian Mountain Climbers

Always a fan favorite

Next up:

• Crab Hold & Toe Touches

At this point, something that had died inside of YHC was expelled and the odor so bad that even Volt said something.  I never said why you’d say “Uncle”.

Round 3 was the worst.  2 minutes of just a straight wall sit.  Partners alternate Air Presses.  Coming off the wall, it was hard to even walk, but on we went to South St., stopping along the way for another 3 rounds of:

• 5 x Skater Hops (OYO – Each Leg)

Then another round of core with:

• 20 x Double Crunches (IC)
• 20 x American Hammers (IC)
• 20 x Crab Marches (IC)

Before ending the day with burpee suicides.  With time running short, we just did the burpees at the light poles and not back at home base.

• Run to a pole
• 5 x Burpees (OYO)
• Run back
• Run to the next pole
• 5 x Burpees (OYO)
• Run back

Repeato til time was called on the workout.

Great push by the guys today.  Especially Timeframe, who posted Thursday morning, Thursday night, then Friday morning.  Killin it in December is tough, though technically there’s never a bad time to push the rock.

Thanks, SA for the opportunity to get out and for the wake up call.  Get that knee right and get some rest while you can, because you know nobody will give you a break once you’re healthy.

Yabba Dabba Doo