After a long weekend and a decision to post last-minute…I went to #ArniesArmy for a Callahan beatdown. Realized too late that it was the last Monday of the month…and the parking lot was emply (almost)! Seeing a pax of 2 wandering aimlessly in the parking lot, I decided to pull in and we pulled a WOTF (workout on the fly).
After meeting Major Tom and one other Pax (sorry…didn't write down the name), we decided to get at it.
Warm-a-rama:
- Two laps around the parking lot
- SSH x 20
- Merkins x10
- IST x20
- Cotton Pickers x20
- The thang:
- Run to playground – 3 rounds of 5 pullups / 20 dips
- Run to bridge
- — On way to bridge, we notice several runners coming onto Arnies turf…turns out the Murph is also run out of Jason's Deli. Who knew?
- Plank on wall/bars
- Merkin x10
- Over wall and back x10
- Merkin x10
- Mosey to cinder blocks
- Curl x10
- Squats x10
- Chest press x10
- Skull crusher x10
- Overhead press x10
- Run a lap around the parking lot and repeato
- After 2nd round, run to picnic tables
- Step-ups x10 each leg
- Incline merkins x10
- Back to Cinder blocks
- Cinder block burpees x10
- Decline merkins x15
- Return blocks and time for…
Mary
- LBC x20
- Homer to Marge x20
- The W x20
- Low flutter x20
- Mountain Climbers x20
- Plank 1 min
- Merkins x10 to finish it up.
Moleskin:
Great to meet two new F3 members – both have been posting for 2-3 weeks. The comraderie allows for WOTF anytime/anyplace….you just need to show up to make it happen.
Reminder: In case you didn't know, the Murph is run the last Monday of every month….just saying
Macbeth out