As Spring turns to Summer, no matter how long I wait, after every post-F3 beatdown shower, the secondary sweat cometh. There’s no avoiding it. I pretty much can’t cool down until I’ve dropped the kids off at carpool. It’s a not-so-gentle reminder of what we endure in the gloom, and I wanted to give that gift (the “afterglow”?) to the 22 PAX, aided by 98% humidity on this fine morn.
Warmup – KB Good Mornings X15, Sumo High Pull X20, Squat->Shoulder Press X20, Wood Choppers X20, Floor Presses X30
The Thang – Partner up and mosey over to the wall. Sprint out and back, then:
Partner 1 wall sit / Partner 2 jog. Flapjack
Telemark Lunges / One-armed alternating Swings. Flapjack
Backwards Bear Crawl down stairs, and then back up / Two-handed swings. Flapjack
Overhead carry KBs down the ramp. Partner 1 Plank Crawl & Carry to path / Partner 2 Squat Hold. Flapjack
Mosey to the bleachers. Partner 1 bent rows X20 / Partner 2 merkins X20. Flapjack
Step Up Squats X15
Mosey to the track. Partner 1 Farmer’s Walk w/both KBs / Partner 2 sprint straightaway, then AMRAP Ski Abs. Partner 1 FW the curve / Partner 2 sprint curve, then AMRAP Spider Man merkins. Flapjack
Up the stairs for Mary: Slow Burn Curls X15, KB Diamond Merkins X10, Half Get-Ups X16, Hammers X15, Dragonfly X10.
COT – Post-Judge/Dawn Patrol Bible Study @ Caribou coffee tomorrow. Prayers for the Eddings family from Denali’s former church in Charlotte (Forest Hill Church), whose children were killed in a tragic accident over the weekend. Macgruber led us out in prayer.
I hope you all got a nice secondary sweat out of this morning’s workout. It’s always an honor to lead you gents.
