The title has nothing to do with the workout but on the eve of Snow-mageddon in Southern Wake I informed the PAX that last night I went to the store and bought all the bread with a plan to resell the loaves for $10 a pop. Before I was able to express my love for the PAX by discussing the F3 discount I was going to offer Darby chimed in and made sure I knew if he was that hungry he was in possession of an ample supply of currency that would be much more “influential” than the great American dollar. I’m not the smartest tool in the shed but I determined rather quickly that I would not charge him for a loaf… Now, on to the show. It was surprisingly warm this morning in light of the projected low teens coming this weekend. The 5 PAX were pretty energetic and ready to go so we started a couple minutes early.
WARM UP
Four Corner Shuffle X4–15 meter run to cone, 15 meter shuffle left, 15 meter backpedal, 15 meter shuffle right.
25 SSH, 20 IW and 20 Fazio Arm Circies(10 f/10b) IC
The Thang
I tested this out a week ago with Village when the two of us met for a workout and it seemed sufficiently miserable so we introduced it to the rest of our tribe this morning. Exercise is called The Miserable Mile which is 5 laps around our AO track with 4 pain stations on each lap. We did this with partners running opposite direction so we could add in 20 Hand Clap Merkins per lap for fun. Pain stations consisted of a 10 meter broad jump, 10 squats, 10 meter walking lunge and 10 jumping high knees(not sure the F3 name but I like to call them jumping beans). Complete mile gets 50 squats, 50 jumping beans, 50 meters of lunge, broad jump and 100 HC merkins(common core math helped me figure that out…)
After the MM we did a little Mary for recovery with 1 Min AMRAP of LBC, RLBC and Freddie Mercury.
Roxanne Planks were next(you know the drill, hold plank during the Sting song and merkins on Roxanne)
Miserable Mile #2 now begins(time constraints created a need to modify to 3 laps, we will get the other two laps in eventually). This time the pain stations were 10 meter bear crawl, 5 merkins, 10 meter crab walk, 5 merkins.
We wrapped up with Flower Squats(Sally Up/Sally Down) and I’m not sure but it felt like it was on some type of continuous loop because I don’t recall the song being that long from past experience.
Prayers for Lab Rats Uncle and Grandparents as well as for our local first responders and for safety during the potential weekend weather issues.
It was an honor fellas!
Merv
