A Field of 8 Labored Through Their ABC’s
8 Gloom warriors took on The Sword this Labor Day morning to learn the abc’s. What a great morning it was as the temperature was a perfect 63 degrees. I think Funky Town said we clocked in just over 2 miles of running. It went something like this…
Warm-a-rama:
Weave in and out of the parking lot from the cars up to the pull up bars mixing in high knees, butt kickers, and some karaoke’s. Circle up… All exercises in cadence:
SSH x 20
IST x 15
Cotton Pickers x 15
Windmill x 15
Walk over to the pull up bars to find the cheat sheet taped up on the pull up bars for today’s painment. Grab a rock and set it aside for some exercises.
The Thang: (All exercises are single count OYO followed by a 100 yard run around the first island back to the pull up bars)
A: Burpees x 10
B: Pull Ups x 10
C: Squats x 20
D: LBC x 50
Run over to fire pit area and find a spot on the wall. All exercises were followed by a short run (about 50 yards).
E: Dips x 20
F: Dercans x 10
G: Incline Mercans x 10
H: Wall Jumps x 10
I: Freddie Mercury x 50
Repeato letters E, F, & G while we wait on the pax to finish up. Run back up to the pull up bars.
J: Alternating Lunges x 20
K: Mercans x 20
L: Knee Ups x 10
M: WWII sit ups x 20
N: Curls x 20 w/ rock
O: Skull Crushers x 20 w/ rock
P: Bent Over Rows x 20 w/ rock
Q: Mason Twist x 20 w/ rock
R: Shoulder Press x 20 w/ rock
S: Squat Thrusters x 10 w/ rock
T: Rock Swings x 20
U: V-Ups x 20
V: Mountain Climbers x 20
W: Cliff Hanger Pull Ups x 10
X: SSH x 20
Y: Wide Mercans x 20
Z: Plank(z) for 1 minute
Since we all finished with time to spare and with it being Labor Day and all, we decided to spell Labor Day….
L: Knee Ups x 10
A: Burpees x 10
B: Pull Ups x 10
O: Skull Crushers x 20
R: Shoulder Press x 20
D: LBC x 50
A: Burpees x 10
Y: Wide Mercans x 20
Mary:
10 – Windshield wipers IC
20 – Dying Cockroach
Plank for the last minute.
Recover, recover….
What an honor and privilege to lead the fine pax at LFC. Amen, great job today and awesome to see your 2.0’s out there sweating with us “old” guys. Although, I think Amen was having difficulty counting to 20. LaBon, great work today and great to see you bring Skywalker out there today. Geek was out front and crushing it as always. T-Claps to Funky Town for the shout out during one of the Blind Melon tunes on the playlist today. A band clearly underrated. Who knew you were a 90’s Alt Rock enthusiast like myself. Although it turns out that every concert you plan to attend either the singer is dying just before the show or some other bad luck situation that ends up cancelling the show. Note to self, I will not be attending any concerts with you. Until next time, see you in the gloom…