Recharged from a few weeks off from injury and a few more weeks of half-assing workouts prior to that, YHC wanted to change it up a little bit for this morning’s version of the DL. Had a couple of fresh faces this morning…flag football must’ve been a little rougher than some pax bargained for.
Warmup COP
Side Straddle Hop x 30
Good Morning x 20
Merkin x 20
Windmill x 20
YHC instructed the pax that this workout would consist of Tabata and only Tabata. Trying to get the heart rate up a little bit more than usual while staying true to the non-running format. Deliverance likes to do 45 seconds on, 15 seconds squat hold/plank/rest for 10 exercises per set for Tabata.
Set 1-walk to fountain beside Mura
Incline Merkin > L/R stepup > Rosalita > Star Jump > Dip > Incline Merkin > L/R stepup > Rosalita > Star Jump > Dip
Set 2-mosey down into deck near JC Penney
Walkout plank > Beam hang knee up > Alt lunge > Peter Parker > Flutter > Walkout plank > Beam hang knee up > Alt lunge > Peter Parker > Flutter
Set 3-mosey back up to concrete outside theatre
8 pt manmmaker > monkey humper > Swiss merkin > nippler > 6″ leg hold > 8 pt manmaker > monkey humper > Swiss merkin > nippler > 6″ leg hold
Fin
Great job by everyone this morning. It was good to get back in the Q groove. We have F3 Dads coming up this weekend along with a 2nd F at Big Boss next Thursday the 30th. Orwell also reminds us kindly about Thirst Quenchers and the 3rd F lunch at Panera on Mondays. Cornholio took us out nicely with kind words for the week. Thanks for the opportunity to get out and bust tail with my homies. Aye
