On a nice cool night with the sunsetting behind the DPK deck, 8 warriors showed up to see what I would pull from my 'all knowing' mind to make them work into a furious ball of steel. Here is how it went down:
Warm O'Rama
- SSH IC X12 <– eye rolls at the Tom Brady Count
- Side Step Outs IC X10
- IST IC X12
- Soy bean farmer with a single clap IC X10 <– Soy is pretty terrible for you with the modern growing methods, is this really the new name…is it too late to call it the Greta Thornburg?
- Agility ladder OYO X4 <– Carpet Bagger was very confused by this exercise despite his insistence that he played football with dinosaurs
The Main Thang
- 1 Minute of all out exercise followed by 30 seconds rest, i.e a Tabata workout. We accomplished 3 rounds of exercises and played Catch Me if You Can after the first round
- 1 Minute Single Alternating Arm Ropes
- 1 Minute Banded Side Shuffles from cone to cone
- 1 Minute Curls with 30s lb weights
- 1 Minute 30 lbs KB sit ups
- 1 Minute 40 lbs Slam Balls – Straight Up-down
- 1 Minute Bands over feet high knees
- 1 Minute 30 lbs slam ball shoulder to shoulder touches
- 1 Minute 20 lbs Weighted ball Russian Twist
- Catch Me if you can
- Partner 1 Walks with a 45 lbs Weight Plate Overhead
- Partner 2 runs around the outside of the grass area at DPK and catches Partner 1
- When 2 catches 1, 2 gets the weight plate while 1 takes off running
The Nekked Man Moleskin
- Jaws tried to complain but seemed more upset that we weren't using the Jump Rope than anything else
- Freedom – as always – crushed the workout while goading Carpetbagger into some extra work
- Carpetbagger seemed to enjoy watching his sweat roll off
- Jenny went for a run and reappeared right at wrap up time
- Fiddler just keeps working – nothing seems to tire him – nothing seems to get him too high or too low – if we ever release his inner mumble chatter I want a front row seat
- Sugar was appreciative of the planning and enjoyed how different moves focused on particular muscles
- Mr Hand has joined F3 and loves to put in work. I know he was thinking about running but I think he enjoyed this workout
- Papa Smurf is selling a table top classic video game with multiple games loaded. It sounds awesome and I may need to pick that up as a family Christmas present. FYI..he also destroys weighted workouts