Six old guys got together spontaneously and worked out.
The Thang:
Warm Up
SSH x 30
Donkey Kick x 15
Manmaker Merkins x 10
Using the HT Wall
Hold plank with feet on the wall
Repeato plank with feet on the wall, then right arm up, left arm up, right leg in, left leg in
Run to Hill
LBC x 20
Run to the top 3 times (backward) with 5 froggy jumps at the top each time, CDD – 15 at the bottom
Run to the top 3 times with 4 froggy jumps at the top each time, CDD – 10 at the bottom
Run to the top 3 times (backward) with 3 froggy jumps at the top each time, CDD – 10 at the bottom
Run to the top 3 times with 2 froggy jumps at the top each time, CDD – 10 at the bottom
Run to the top 3 times (backward) with 1 froggy jump at the top each time, CDD – 10 at the bottom
Dying cockroach x 20
Run to Brooklyn South
7s with Burpees/Squats (6 burpees, 1 squat…..1 burpee, 6 squats)
Curb incline merkins x 10
Heels to heaven x 20
Curb decline merkins x 15
Run to Old Town Public House
Combination of Dips and Calf Raises x a lot
Run Back to HT Parking Lot for Mary
Rosalita x 40
Mason twist x 20 (Omega)
LBC x 25 (Thug)
Hand release merkins x 10 (Dill)
Low Flutter x 40
Moleskin:
- The PAX flocked to this work out – all 6 of us.
- Omega was the War Baby at the ripe old age of 42. Not often that happens.
- Thug wanted me to call something that would slow Omega down during the hill ladder but I haven't seen anything that slows him down yet.
- I should've known that Outlaw was going to punch me in the gut with his trademark "bang, bang" but I still haven't learned. Maybe in another 5 years?
- This workout was pretty close to the same workout I led at Paininsula on June 29, 2012. There were 23 guys there in 2012 and about 19 or 20 of them are still F3 regulars. What other "exercise" program can match that staying power?
- There will be a convergence workout celebrating Isotope's 5th anniversary on August 27 at North Meck Park starting at 7:00 AM. Can't wait to see how many show up.