Was about 2 minutes late getting started while we waited for D2 and Heehaw to finish up there ~8 mile pre-ruck (good work men), as well as Twinkletoes and Uptown Girl to find a place to lock up there tricycles. Its been so long since BM has worked out, let alone Q’d, so he embarrassingly asked TT to share the disclaimer, then we got started as followed:
SSH x 15
Deep Squats x 15
ATMS – 10 of each, all in succession
-Alternating Shoulders Taps IC, Tempo Merkins IC, Merkins IC
Mosey to End of Pier:
LBACF, Big ACF, LBAC(R), BIG ACR (all while facing the “sunshine” & lighthouse)
Chinooks from Squat Position
Mosey to front of pier for 1 good round of HeeHaw’s Smoke-Fest:
5 Derkins, 10 Merkins, 15 Incline Merkins, 20 Dips, 25 LBCS
Next, Everyone grab a mid-size rock from the rock wall…”thanks” Stitches for really pushing the group.
Mosey to the Casino for a ½ Deck of Death rotations, predominantly cards 9 or higher.
PAX took turns doing ‘Mini-Q’s, going up to the deck 1 at a time to lead the workout based on the card drawn, while remaining of PAX rotated to the nearest rock (we struggled with formation, and everyone struggled on stitches rock) – except for Uptown Girl, who sneakily moved from 1 of the smallest rocks to the next, and back. The workouts varied as follows, (all with the rock, and all in Cadence btw, so an ‘8’ was ‘8 IC” – big difference):
Spades = Squat, Diamonds = Curl, Clubs = Overhead Press, Heart = Bent Over Rows, Joker = 15 Burpees OYO
After about ½ of the Deck of High Cards, we partnered up and moved over to the cones for the next exercise.
P1: Hold Rock Overhead, P2: Bear Crawl to end of cones, run back
P1: Squat with Rock, P2: Duck Walk (with rock) to end of cones, run back
P1: Lay in flutterkick position with rock overhead (bonus to D2 for performing flutterkicks)
P2: Lunge with rock to end of cones, run back
P1: Crab Walk, P2: Hold Plank
Mosey Back to Casino for remainder of the Deck of Cards, for the next group of exercises:
Heart = Sit-up w/rock, Diamond = Front Squat & Press, Spade = Overhead Stationary Lunge w/Rock, Club = Tricep Extension, Joker = 15 Burpees OYO
Move to American Flag, PAX circle up in Plank position, going around the circle doing 5 Merkins, 1 at a time, until entire PAX competed 5 merkins each, and held plank for about 1 or 2 minutes.
Circle up, count-a-rama, name-a-rama, announcements, prayer concerns, heehaw closed us out.
Big shout-out to possibly the worlds longest duration Kotter, Ice-Box, aka Elsa, aka Els-Box.
F3 St. Simons 