Saturday, January 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Now we’re ready for the SEALs

10

29 Strong gathered in the gloom after the longest night of the year for a kickboxing beatdown.

Mosey to the far circle for: COP.  10x helicopters, 10x woodchoppers, 10x Imperial Walkers, 10x Merkins, 15x SSH.  Stay in the circle for a series of crawls to the center, followed by 5 merkins and then backwards crawls out.  The series was: Bear Crawl, Crab walk, Crippled bear (R leg), Crippled Bear (L leg).

Mosey near the stage for Round one of kickboxing.  20 seconds on, ~10 seconds rest for each set.  Alternating sides.  Set #1:  Jab-jab cross.  Set #2: Jab-Uppercut.

Mosey to the pullup bars for 10 minutes of AMRAP, Pullups and Merkins.

Mosey to the amphitheater for 3 minutes of Bunny Hops up and down.

After a little planking, Round 2 of Kickboxing.  Plank to rest after every 2 sets:  Set #1:  Jab-Hook-Hook, Set #2.  Jab-Duck-Cross.  Set #3 Jab-Jab-Back Elbow.  Set #4 Jab-Jab-Knee.  Set #5 Jab-Cross burnout with out dropping arms.

Mosey to near circle for a Plank-a-rama.  Regular, Elbow, Side-elbow (L and R), Reverse.  Then, a Burpee Ring of fire, with some high knees thrown in.  Then:  Merkins, Werkins, Diamond Merkins, and heels of palms facing in Merkins.  5x each.  Then 3×20 PLTs.  Mosey back to flag.

COT-Sippy took us out.

Moleskin.  Lots of mumble-chatter today, especially around the kickboxing.  I think we had fun with it.  I did see some strong work.    Some got into envisioning what would happen if we really carried out these moves in a battle.  Experimental sound effects were added to a bit of hilarity.   Swirly thinks we are ready if the SEALs show up.  Thanks to the PAX for indulging in a new type of workout.  Expect some serious soreness tomorrow, especially in those small muscles right under the armpit.

Announcements.  Bring your coats for Marmaduke.  Normal workout schedule on Christmas Day.

Grateful to lead today, and I’m grateful for how you all have had a part in shaping me in 2018,

Sippy

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10 Comments

  1. My first DogPile, thanks for leading the way Sippy Cup. I will try to work DogPile into my regular routine. Note to self – the Murph followed by a Dog Pile with pull ups not recommended.

  2. O sippy cup, o sippy cup, how epic are your beatdowns (2x)
    Those taebo moves hurt me so bad.
    Used muscles i didn’t know i had
    O sippy cup, o sippy cup how epic are your beatdowns.

  3. O sippy cup, o sippy cup, how epico are your beatdowns (2x)
    Those taebo moves hurt me so bad.
    Used muscles i didn’t know i had
    O sippy cup, o sippy cup how epic are your beatdowns.

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