Bob Could
AO: The Last Stand
When: 2024-04-01
QIC: Steamer
PAX (3): Forrest, Pink Slip, Steamer
Preamble:
Bob Could
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
That's right, it can ALWAYS be worse! Done in cadence, start out with a Crucible Merkin on 1, a Werkin on 2, a regular Merkin on 3, and a Diamond Merkin on 4. Ten of these and you'll agree it's the worse of the worst.
LBC with both legs bent/laid to one side (like a dead zombie). Then repeat for other side.
From plank, bend that knee to 90 and kick skyward. 15 Reps
This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up.
Done in SLOW cadence. Stand with feet wide, toes forward. (1) bend the right leg (left stays straight) and lean down to touch the right foot. (2) Press rt. leg straight to original position. (3) bend left leg (rt. stays straight) and lean down to touch left foot. (4) Press left leg straight to original position.<br /> A good compliment to Windmills.
A Combination Move of a Turkish Get Up and a Burpee: Complete a Turkish Get Up, flipping forward into the squat thrust of the Burpee, push up, complete Burpee with a jump, and come back down to the ground to start your next rep with the Turkish Get Up. I mean, you've really just gotta see it and get your own rhythm. Be the ball...
The Thang:
Bob Could
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
That's right, it can ALWAYS be worse! Done in cadence, start out with a Crucible Merkin on 1, a Werkin on 2, a regular Merkin on 3, and a Diamond Merkin on 4. Ten of these and you'll agree it's the worse of the worst.
LBC with both legs bent/laid to one side (like a dead zombie). Then repeat for other side.
From plank, bend that knee to 90 and kick skyward. 15 Reps
This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up.
Done in SLOW cadence. Stand with feet wide, toes forward. (1) bend the right leg (left stays straight) and lean down to touch the right foot. (2) Press rt. leg straight to original position. (3) bend left leg (rt. stays straight) and lean down to touch left foot. (4) Press left leg straight to original position.<br /> A good compliment to Windmills.
A Combination Move of a Turkish Get Up and a Burpee: Complete a Turkish Get Up, flipping forward into the squat thrust of the Burpee, push up, complete Burpee with a jump, and come back down to the ground to start your next rep with the Turkish Get Up. I mean, you've really just gotta see it and get your own rhythm. Be the ball...