Seven redwoods posted in cool morning darkness at SOT. Johnsonville (YHC), who had not posted SOT for quite some time, took the Q. This is what went down, more or less:
GLOOM —
Mosey in front of school near eastern front entrance.
Warmup of 15x SSH, then 10x merkins.
Rinse and repeat twice more.
Mosey west along front of school.
EMOM (45 seconds on, 15 seconds off) with:
– half burpees
– diamond merkins
– thrusts
– LBCs
Rinse and repeat twice more.
Indian Run around front of school.
YHC drops his phone and breaks screen protector.
EMOM (45 seconds on, 15 seconds off) with:
– scapula merkins
– crab cakes
– shoulder taps
– wall sit
Rinse and repeat twice more.
Mosey back east to eastern front entrance with 3 benches alongside walls (Thanks Gumbo).
5 pistol squats per leg
10x jump squats in cadence
Ring of Fire
COT with YHC taking us out.
The workout was intended to be a precursor to the November merkin challenge. But, the EMOMs with scap merkins made it a Toga-esque affair. It’s funny how different Q styles become associated with people.
There was very little mumble chatter during the half-burpeees and diamond merkins. YHC’s heart rate was redlining.
YHC enjoyed passing Towbit in the indian run (and imagining him really trying).
Mumble chatter increased much during the 2nd round of EMOMs. I guess the scap merkins were to easy.
DKs word plays on Sugar Sock’s name, as well as his fictitious efforts to sell holiday mobile phone plans at F3 workouts “like BT does”, were hilarious.
See you in the gloom. Jville
5 Comments
Nice having you out at SOT again, J’ville…great Q! Enjoyed the variety…although I could’ve traded those half burpees for something else. My shoulders were feeling those scaps yesterday.
Act now! Ya’ll better use those coupon codes I shared soon, time is running out!
I kid, I kid.
But seriously, sorry about your screen, J-ville. And a nice shin-splint friendly Q, too. I appreciate that.
Thanks for coming out and leading Jville. Always great having you lead us.
Those deconstructed burpees and scap merkins had me sore all day.
Well done guys.
I beed to hear that sales pitch, DK. Holiday rush is around the corner and I may need some seasonal help!
Glad to have you back out to Q SOT Jville. Thanks for introducing us to half burpees and bringing back scapula merkins as terrible as they both are as EMOMs.