Not sure if we only had 5 PAX show up, or if we lost a bunch along the greenway as this group of 5 moved at a breakneck pace. There was certainly no moseying during this workout. No FNGs, so no disclaimer given and anyone late would not be able to find us as we were quickly on the move.
Warmup (all counts throughout were 4-counts and number listed is to the best of YHC’s recollection)
- Jog out of deck (incorporating some high-knees and buttkickers), across bridge, and circle up next to the greenway
- Mountain climbers x 25
- Imperial walkers x 15
- Sir Fazio arm circles x 10, hold it, reverse x 10
- Windmills x 10
The Thang
Run at a pretty fast pace down the greenway to the second underpass to grab a rock for the following exercises …
- Squat/press, curls, triceps extensions, and bentover rows x 20 each
- Another set each of squat/press, curls, triceps extensions, and bentover rows x 20 (somewhere in here Paper Cut figured out he had chosen too big a rock for the extent of what we were doing and switched it out)
- Another set each of squat/press, curls, and triceps extensions x 15, then bentover rows x 20 (YHC likes to keep High Life guessing on the counts)
Deposit rocks, and run fast again back down greenway and over bridge, then plank to make sure we’re all together
Head over and up stairs to the top level at the restaurant end of the deck for 7s (instead of 11s) — merkins at one end, prisoner squats at the other end, PAX rotated among karaoke and forwards/backwards running over the pretty long distance between ends. After completion, plank with variations of arms/legs up.
Head back to the stairs for a couple circuits of 10 merkins at top, 10 WW2 situps at bottom, with crab walk down the two flights of stairs and bear crawl up (until YHC audibled to running up because bear crawling up stairs turned out to be too easy)
Run back across the top deck to end above where our cars were parked and circle up for …
Mary
- LBCs x 35
- Merkins x 15
- Freddie Mercuries x 20
- Merkins x 10
Circle of Trust
Announcements:
Memorial Day convergence at 0630 at Catalyst and Zero Hour
F3 Dads camp weekend is in August (check the web site for details)
Prayers for:
Orwell and Ron Burgundy, and their families
Thanks to CDC for taking us out with some strong words!
Although the rocks weigh far less than the weights we usually use in the gym for squats, this number of reps still got me — YHC is thinking (hoping) he was not the only one with sore quads/hammies the next day (and still feeling it some by Flood Zone). Thank you to ManRam, who inspired YHC to keep things moving at a very fast pace between the exercises by ManRam’s Crucible greenway excursion 2 days prior. The supersonic High Life was pleased by the pace, so I’ll take that as a sign of success.
It can be tough to Q such a small group, but these were really great PAX I had the pleasure of leading and I thank you for a challenging and enjoyable workout!
