Location: III Pillars
Conditions: Cool enough
QIC: Pumpkin Spice
PAX: Bareback, Bicentennial Man, Covenant Eyes, Crablegs, En Fuego, High Flyer, Hipster, Moneyshot, Princess Auroroa, Silver Medal, Toothless, Twin Peaks
THE THANG
Warmorama :
- SSH x 15
- LBAC x 15
- rLBAC x 15
- Moroccan Night Clubs x 15
- WMH x 15
The Main Event:
The PAX made their way to the basecamp of Mt. Covenant and excitedly listened to the instructions for their impending punishment. Being my 1-year F3 anniversary, this was a SPICE themed workout. The PAX would Bernie all the way up Mt. Covenant and perform a series of exercises at the top, do a core exercise while waiting for the six to finish their exercises, then run back down to the bottom and SSH for the six before the next round starts. The exercises at the top were:
- Round 1: 10 Squat Jumps
- Round 2: 10 SJs, 20 Plank Jacks
- Round 3: 10 SJs, 20 PJs, 30 Incline Merkin Hammers
- Incline Merkin Hammers were invented for this workout. This is a partner exercise, whereby Partner A is on their six with their knees bent at a 90 degree angle. They do a variation of American Hammers while Partner B does Incline Merkins using Partner A’s knees for hand placement
- Round 4: 10 SJs, 20 PJs, 30 IMHs, 40 Clerkins
- Round 5*: 10 SJs, 20 PJs, 30 IMHs, 40 Cs, 50 Extenders (Gas Pumps)
- We were running out of time, so we elected to forego the trip down and up Mt. Covenant after Round 4 and simply added on the 50 Extenders to the end of Round 4
** After Round 3, we collectively paused for some Sottek Stretches, with each Sottek brother giving us a 10 count to stretch our right quad, left quad, then both quads
The PAX then hustled back to the Shovelflag to finish it out.
MOLESKIN
- The PAX openly expressed their excitement when we immediately charted course for Mt. Covenant. They knew the joys that awaited them.
- Princess Aurora miraculously found the PAX in the middle of Round 1 up Mt. Covenant — how he found us, we may never know.
- By the third trip up Mt. Covenant, the quads were burning so hot that you could smell the smoke in the air.
- During the inaugural use of the Incline Merkin Hammer, the PAX commented on the precarious nature of the position of the Merkin partner whilst performing their part of the exercise. Thankfully no one slipped and got to know their partner in a certain undesirable kind of way.
- On our final trip down Mt. Covenant, Moneyshot affectionately referred to the tortuous implementation of Bernies today to be more of a Bernie Madoff kind evil. He’s not wrong.
- Hipster got tripped up on a last minute AYG to the Shovelflag and it looks like he will be on the mend for a couple of weeks with some strained muscles. Be praying for him to have a swift recovery!
- T-claps for En Fuego with the strong tailgate coffeteria game, per usual.
BULLHORN
- Continue to be praying for Bad Boy, who has suffered a meniscal tear and will be out for a bit. We can’t wait to have you back brother! And we look forward to some coffeteria sightings in the meantime.
- It has been a tremendous blessing to join you HIM for the past year. T-claps to Crablegs for EHing me 1 year ago. Not only did I become more physically healthy in the past year, but I’ve grown in my self-discipline, ability to lead, and made many new friends in the process. Thank you guys for helping me grow in these and other ways this past year. It’s been a privilege to join you!
– Pumpkin Spice