Author: BIRDMAN

  • The Latecoming Workout

    Apologies, This is coming exactly 8 days late. And I see I lost the “bet” with Chaplain about whether I’d get the backblast from last week in before him.

    This was my VQ and it was more of a running focus.

    Five warm-up exercises, each a 10 count:

    1. Arm circles
    2. Ukrainian soldiers
    3. cherry pickers
    4. merkins
    5. LBCs

    Ran four laps around the church parking lot, stopping at four corners for four different exercises and a 100m sprint at one stretch of each lap. The exercises were:

    1. Merkins 25
    2. Diamond Merkins 15
    3. Carolina Dry docks 30
    4. Squats 30
    5. 50 m Bear crawl
    6. 50 m lunges
    7. 50 LBCs
    8. 50 Double count flutters
    9. 1 minute wall squat
    10. 1 minute plank
    11. 25 merkins
    12. 25 WW2 sit ups
    13. 30 Freddie mercuries
    14. 50 calf raises
    15. 25 wide arm Merkins
    16. 30 Carolina dry docks