Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this.
COP
- 5 SSH – IC
- 5 Don Quixotes – IC
- 5 Helicopters – IC
- 5 Big, 5 Small Arm Circles – IC
- 5 Merkins – IC
- Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
- Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
- 5 Freddie Mercuries – IC
- 5 Merkins – IC
- Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
- Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
- 5 Burpees – OYO
Merkin Count – 60 Merkins, 5 Burpees
Mosey to Basketball blacktop
Run the Bases – 5 PAX members worked perfect for this exercise. Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs to 1st and calls out an exercise. 1st then runs to 2nd and calls out the exercise. 2nd to 3rd, 3rd to home, home to 1st and so on. It was the PAX member who originally ran from home to 1st that always calls out the exercise. The exercise is done until a PAX member runs to them. The order of Exercises were: Merkins, LBC, APD, Squats, Burpees.
Merkin Count – This was OYO – YHC completed 28 Merkins and likely around 10 Burpees.
Bulkhead Pull-up Special
- One Pull-up followed by 2 Merkins
- Two Pull-ups followed by 4 Merkins
- Three Pull-ups followed by 6 Merkins
- Continue until reaching 10 Pull-ups and 20 Merkins
Merkin Count – 110
Mosey to other Basketball Blacktop
Suicides – At each line, do increasing Merkins – 5, 10, 15, 20
Merkin Count – 50
Mosey to Atlee High School
Toga Special – Hold Balls-to-the-Wall. At YHC’s command, lower to Plank-on-the-Wall, then on YHC’s command, raise back to Balls-on-the-Wall.
Before and after the Toga Special, we did the People’s Chair.
Mosey to front of building
Plank-O-Rama
- Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
- Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
- Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
- Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
- Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
- 10 Mountain Climbers – IC
- 10 One Legged APDs – IC – Switch Legs for 10 One Legged APDs – IC
- Hold Plank – YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 5 total
- 15 Rosalitas – IC
- Mosey back to VSF
Merkin Count – 35
Number-O-Rama, Name-O-Rama, Announcements, Spike took us out.
Total Merkin Count – Around 283 plus around 15 burpees.
NMS
Five was the perfect number for this Cinco de Mayo celebration workout. This was much more ground and pound than Saturday’s workout. Today’s total distance traveled was likely far less than 1 mile.
Funniest moment of today was when YHC told the PAX to do Don Quixotes instead of what he meant was Freddie Mercuries. Once again, do as the Q does, not what he says. Spike then started to demonstrate what a Don Quixote on your back looks like. A Don Quixote on your back would be really challenging.
Announcements
Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.
Stay Safe! Gotta Run!
Phonics
