Today, 5 pax full of piss and vinegar(maybe more like BS & metabolizing beer), braved the roads on foot & wheel to get their daily dose of #redpill. After a few extra minutes of waiting for stragglers(none) & trying to warm up a cold iPhone, off we went into the concrete jungle called Captrust.
Fellowship jog up a few levels of ramp to a dry spot in the deck. Standard warmup of Good Mornings, Windmills, & Imperial Walkers. Then the fun begins. An extended Tabata set would take us the rest of the way. 45 seconds of exercise, 15 seconds of rest. Using my trusty phone for guidance, here’s what we did:
Merkin
Plank to Squat
Squat
Flutter
Wide grip merkin
Plank to squat
Squat jump
Rosalita
Diamond merkin
Plank to squat
Alternating lunge
Hello dolly
Carolina dry dock
Plank to squat
High knee
Walkout plank
Hand release merkin
Plank to squat
Sumo squat
Ski abs
At this point my trusty phone died, and the pax called exercises around the circle for the remaining 20 minutes or so.
Going off memory…
Reverpees
Hammers
Homer to Marge
Merkin
Monkey humpers
Chilcutt jacks(awful)
Balls to the wall
People’s chair
Spider man merkins
Peter parkers
Plank to squat
Dying cockroach
Freddie mercurys
LBC
Some others I can’t remember. Small group, but we had a good time this morning talking trash and breaking a little sweat. Thanks to Tuck for taking us out with grace as always. Be safe all.
