Can't Have Irkins Without Derkins


Pax of 5 met up for another Tuesday evening beatdown.  It was a nice evening at that, though a little warm.  We started off by running through the sections of the main parking lot, throwing in a little karaoke for good measure.

Warm up:

  • Good evening
  • SSH
  • Steve Erle
  • Overhead, seal clap
  • Calf stretch
  • Plank Jacks

Thang 1:

4 Corners around the parking lot with 10 reps of the following exercises in said corners:  Carolina Dry Docks, American Hammers, Monkey Humpers, and Burpees.  Then back to the starting point for some Sumo Squats.

Thang 1A:

Repeato, except in an escalator format.  At the first corner we did 10 CDD’s, next corner 10 CDD’s + 10 Am. Hammers, and so on.  Then LBC’s at the starting point.

Thang 2:

We ran up to the handrails along the pathway, got into the Australian pullup position, and made our way along the railing.  Doing 5 Australian pullups at every other section.

Thang 3:

Run down to the big (empty) fountain and partner up.  Partner 1 ran the pickle and bear crawled between two designated trash cans before coming back around.  Partner 2 stayed at the fountain doing Irkins AMRAP, then flapjack.  We repeated this routine with Prisoner Squats, Dips, and WWII’s.  We were almost done, but I realized you can’t have Irkins without Derkins.  Well, as Spit-Shine pointed out, you actually can, but it just wouldn’t feel complete…     Soo, we finished it out with Derkins

Mary:

We moseyed over to our favorite mary spot with the small fountain for the following exercises:

  • -Freddy Mercs
  • -Captain Thor (version of Jack Webb. 1 Sit up to 4 Am. Hammers, we did 5 rounds).
  • -Flutter Kicks
  • -Dying Cockaroach
  • -Homer to Marge
  • -LBC
  • -Box Cutter/Cox Butter
  • -100’s
  • Then have a nice day with your feet in the fountain.

Count-a-rama: 2 hate, 2 meh, 1 respect

Announcements:  BRR, 9/11 Stair Climb, The Odyssey (Oct. 5).

Prayers/Praises:  Continued prayers for Liverpool’s recovery from surgery.  For people affected by the hurricane.

YHC took us out. 

Thanks again for coming out guys!  Great work!


See also