The workout today at GCC looked something like:
WARM-O-RAMA:
- Mosey around the parking lot, showing everyone the 4 corners where we'd be working. We included some high knees, butt kickers, and Karaoke L/R.
- Circle up at Corner 1, disclaimer given.
- Slow deep squats x 10 IC
- IST x 10 IC
The 4 Corners Thing:
If you brought 2 kettle bells, leave the bigger one at "Corner 1". The other one travelled with you. All exercises were OYO.
Corner 1:
- Mericans x 20
- Kettle Bell swings (with your bigger bell) x 25
- KB squats x 20
- Run to Corner 2 with smaller bell.
Corner 2:
- Mericans x 18
- Kettle Bell swings x 25
- KB squats x 18
- Run to Corner 3 with smaller bell.
Corner 3: (2 big tires were used here)
- Mericans x 16
- Kettle Bell swings x 25
- KB squats x 16
- Tire flips x 5
- Run to Corner 4 with smaller bell.
Corner 4:
- Mericans x 14
- Kettle Bell swings x 25
- KB squats x 14
- Run to Corner 1 with smaller bell.
Repeato all 4 corners, in the same pattern. Totals for 2 iterations:
- KB Swings: 200
- Mericans: 104
- KB Squats: 104
- Tire Flips: 10
Mosey back to Corner 3.
Get into teams of 3 for:
- KB Swings = 75 per team
- Tire Flips = 50 per team
- LBCs = 250 per team
- KB Squats = 25 per person
While 3 Pax were putting away the tires, we started in some Mary.
Mary:
- Low flutters x 30 IC
- Crunchy frog x 10 IC
- Post Tweet Edit: Believe it was Popcorn who led some "Leg-ups"? Or were they called "Up-Downs"? Cobains wasn't thinking clearly at that point. Probably did about 10 IC.
- Mosey to the cars (everyone)
- Elbow plank x 45 seconds
Recover, recover. According to Strava, we covered 1.33 miles.
Moleskin:
- A very impactful COT. Look out for your F3 Brothers. Don't be afraid to speak up if you need anything. Be present for our families. Aye.
- Jobe has his VQ at FKT next Tuesday. Please come out to support him. Not to spoil anything, but YHC did overhear something like "I need to beat down those scrawny runners" or something menacing like that. You've been warned!
- Slingshot's first time at Dragon Slayer. You crushed it today bud.
- Jimmy O and YHC agreed that running with kettle bells is pretty stupid.
- So why Q such an uninspired and uncreative workout? Well, one has to assess the usual crowd at an AO. I mean, look at this Pax list here!! Sometimes a Q has to know beforehand when HE might be the 6. (Editor's note: The Q was indeed the 6 today). When that happens, the only way to ensure everyone works their hardest is to ensure no dead time. Hence and AMRAP / OYO workout seemed appropriate. Hopefully all the young fast dudes got a sweat including…er not going to list everyone. Basically everyone but the Q today. But appreciate that the fast dudes came back for the 6. It really is not surprising. In F3 we look out for our brothers. Aye.
- Thank you Cherry Bomb for reaching out last week and asking me to Q. Those abs really do look like they will punch someone in the throat.
Turnpike