Today was (probably) the first ER I’ve been to without Abraham. The dude was always there, sometimes by himself. He will be missed at the F3 Hickory workouts, especially ER.
Started off with 2 laps of the old ER route. About halfway through the 1st lap Jordache makes his usual late entrance. LBCs for the 6 at the bottom of the second stairway.
Next up was sprint up the staircase, 10 burpees at the top, across the parking deck, down the other set of stairs, 10 burpees at the bottom. Next time up the staircase: 10 merkins at each landing, and 1 squat on each step. Even though it was a cool morning, it was a sauna in the stairwells. 10 burpees at the top, across the parking deck, down the other stairs and 10 burpees at the bottom.
Run up the ramps, 10 merkins at the top of each ramp and 10 merkins at the elevators. Circle back for the 6.
Relay race to finish out the workout. We split into two teams of 6, started at the center of the top deck. Run down one (1) flight of stairs across the deck, up the other stairs, and back to middle. There was some slight confusion by 1 pax, and he (RETREAD) ran all the way down 4 flights of stairs. Team 1 valiantly offered to correct this error. When it was Phlegm’s turn to run, he volunteered to also run to the bottom. Team 2 pulled out the victory (Fuse, Flamer, Beaker, Retread, Suppository, Kapowski). Pax doing ab exercises while waiting for their turn in the relay race.
COT: Ephesians 5:25
Comments are closed