A donut was promised for the PAX this morning, but instead of the standard bear crawl/Homer’s Donut, YHC decided to spend the entire beatdown time in a BIG circle recreating week 1 of the IronPax Challenge from this past year. Week 1 was Inspector’s Gadget. With a Christmas playlist ready for the PAX, we circled up and proceeded with this EMOM+Timed Beatdown challenge.
No FNGs. Disclaimer. Short Mosey around the lot to warm up. Circle up around a light pole with Homer’s Karaoke speaker. Quick warmups of Imperial Walkers, Windmills, and SSH.
A Quick reminder of Inspector’s Gadget for those who experienced it and explanation for those who did not.
EMOM – 3 burpees (the timer app will ding every minute)
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.
*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.
*Each Burpee begins and ends in the standing position.
*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.
*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.
*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.
*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.
*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
**No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.
This is a sneaky beast of a workout. Doesn’t sound horrible at first, but a few minutes in, and you realize how those burpees will suck every minute for 30-40 minutes.
I’m not sure any of our PAX finished on this cold December morning, but all had made it to the Lunge steps by the time 6:15 struck. It’s a great workout to keep in your back pocket for those OYO moments on a vacation or downrange. Fills the time and delivers the work.
A few additional comments on the morning:
When you use the Apple Music app and search “Christmas Rock” playlist… there will be some good songs and there will be some bad songs.
When you borrow a monster rockin’ roller speaker from your work to play the tunes in the gloom, and don’t realize that, by default, this speaker is connected to the NOAA weather alert system… you might discover that the Alert alarm will go off at random times over the course of a workout. I can’t imagine why on this brisk/cloudless morning there would be a weather alert… but YHC now knows how to disable this ‘feature’ 🙂
I gotta get me some Ninja Ice gloves, because the praise from the PAX who had them this morning is strong.
Beware the Murder Bunnies. They make make a reappearance in the future sometime too.
Prayers for families leading up to Christmas especially as COVID related modifications seem to be returning. Prayers for coworkers of Homer and Birdie. Prayers for this Saturday’s Santa Ruck. Reminder about 2ndF Thursday Night.
2 years at the Hooch. Thanks to El Matador for eh’ing me. Miss seeing him more regularly. I gotta get out to Woodstock sometime and workout with him.
F3 has been a much needed investment in my life. Huge changes and improvements. I can’t imagine going through this year specifically without this group. Let’s continue to look for those men who we know who need to have the tight fellowship that we do.