Kirky MacDeuce at #ImpossibleSituation

Kirky MacDeuce at #ImpossibleSituation

QIC: Fingers

Date: 09/16/17

PAX: Toto (WB), Sheep Dip, Starfish, Thistle (WD), Lysol, Fingers

6 PAX convened at the #MotherShip for a workout that was as efficient as it was boring. Here’s how it went…

Mosey to entrance to playground across from Clover St

Warm-o-rama
Pretty standard – x15 IC SSH, Imperial Walkers, Merkins, OH Claps, Windmills

Mosey to track

One lap reverse peloton run

Dirty MacDeuce
4 sets of 3 exercises x12 reps each + 1 lap around track

1. Merkins, Squats, LBC + Lap
2. CDD, Lunges, Low Flutter + Lap
3. Wide Merkins, CH squats, Low Dolly + Lap
4. Hand-Release Merkins, Backward Lunges, Rosalita + Lap

Mosey to pull up bars

The Kirk (sort of)
7 exercises of ascending multiples of 7 reps, then run up to bushes and back
(We got in 2 rounds)

1. x7 Pull ups
2. x14 Burpees
3. x21 LBC
4. x28 Merkins
5. x35 Imperial Walker
6. x42 Plank jax
7. x49 Squats; run up to bushes and back; Repeato

Mosey to steps at playground

Deep Sea Divers
Per the exercise database:

• Start with feet on 1st step, do 1 Hip Slapper
• Move feet up 1 step, do 1 Hip Slapper
• Continue with this pattern up to 5 steps
• Repeato coming down the steps

Mosey to benches

We’re using up time at this point…

• x10 dips
• x10 Irkins
• x10 Derkins
• Run one lap around playground, ending up back at top of stairs

Mary

Captain Thor
Per the exercise database:
Ab exercise that maintains a 1:4 ratio

1. American Hammer + Low Flutter; 1 AH:4 LF, etc, up to 5 AH:20 LF
2. Reverse it: Low Flutter + American Hammer; 1 LF:4 AH, etc, up to 5 LF:20 AH

We then did some standard Mary exercises, x20 Merkins so @Lysol could complete his #Benjamins, and some planking per @Toto

Mosey back to start

We still had one minute left, so we planked until time ran out per @Toto.

YHC took us out.

Announcements & NMM

• @BAM retiring as SiteQ at #Purgatory; @TotalRecall taking over
• @TotalRecall retiring as 2ndF Q; @BeastLite taking over
• #TheRacket tomorrow 3:00pm;
• F3 Expansion: Chicago starts next week, St Louis 10/14, Austin 10/28; see @Starfish if you want to get involved; if you know men in those cities, email their contact info to @f3nation.com
• @SwissMiss birthday 10/21
• #ShemedFest last Sat in Aug 2018
• When is the next #BRR?
• @Lysol + @Starfish + @Toto = Lots of mumble chatter
• @Starfish and @SheepDip (and I think @Thistle) went to the top of the stairs for the #DeepSeaDivers; #strong
• Siting of @TheVig, @MrHand, and @Winkelvoss this morning; just want to remind those guys that beatdowns are still a valid form of workout; #MoreToLifeThanRunning (maybe)
• Thanks for the keys, @VanGogh!