Hearing the call from Dice that others need to step up to Q the recovery workouts, I threw my name into the hat for this week’s version of Lame Duck and 6 Pax dared to post. I’m embarrassed that I had not Q’d one of these before, These workouts are a tremendous service to the entire F3 community and Dice, Cornholio and Tin Cup have done more than their share. I look forward to Q’ing one of these again soon. In any event, planning for a Q of 45 minutes without running is unique and challenging. We tried some new stuff and worked up a serious sweat. Here’s how it went:
Warmup:
Single count merkin x 50
SSH x 25
Mountain Climber x 25
Fazio Arm Circle x 15 each direction
Crop Circle Plank – 4 rotations each arm
Head to stairwell and partner up:
Stairbarrow up stairs with 10 derkins in wheelbarrow position at top; flapjack
Repeato
Head to track
Crab, bear crawl, gorilla around entire track. Each time you stop to change positions do either 5 burpees or 15 merkins. Ouch that was tiring.
Another round of crop circle plank rotations with 4 rotations each arm
Head up stairs to picnic benches:
Irkins x 20 (four count so actually 40)
Dirkins x 20 (four count so 40)
Left right step ups 20 each leg
Irkins x 15 (four count)
Dirkins x 12 (four count)
Dips x 15 (four count)
Dips x 15 (four count)
Head back to track
One more round of crop circle plank – 4 rotations with each arm. At this point Vortex asked “what do these really do?” I have no answer except they seem tiring.
LBCs x 50
American Hammer x 40
May have missed an exercise or two but that’s the general outline.
Cornholio took us out in style.
LD
