The “U” Part Deux…
As I pulled into the parking lot this morning, the car thermometer read 28 degrees. I knew I would have to warm up the Pax quickly. Here is our story…
Grab a rock and Zamparini to the island just in front of the pull up bars. Put our rocks down for future use.
Warm-a-Rama:
20 – SSH
10 – IST
10 – Cotton Pickers
10 – Toy Soldiers
10 – Windmills
The Thang:
I call this “The U”.
Start at the pull up station, and perform 10 Pull ups. Run the long way down the parking lot to the 1st row where everyone parks their cars and run over to the other side of the parking lot, and run back up to the top of the lot opposite of the pull ups (this pattern should resemble a “U”). At the top of the lot opposite of the pull up bars do (10) burpees.
Run in opposite direction back to where we started except stopping one row shy of the starting point at the rock collection. Perform (15) squat thrusters. Run to the opposite end of the parking lot, keeping with the “U” running path and perform (5) burpees.
Run in opposite direction but stopping one row shy of the last station and perform (20) mercans. Run to opposite end of the lot and do (5) burpees.
Repeat this “U” pattern stopping one lot shy of the previous exercise and do (25) CDD’s and (5) burpees on the opposite end.
Repeat this “U” pattern stopping one lot shy of the previous exercise and do (30) LBC’s and (5) burpees on the opposite end.
Mosey to the pull up bars.
10 pull ups, sprint to opposite end of the lot and back
7 pull ups, sprint to opposite end of the lot and back
5 pull ups, sprint to opposite end of the lot and back
Pick up your rock and Zamparini back to the cars and do the following exercises (IC)…
10 – Shoulder press
10 – Skull Crushers
10 – Curls
Lap around the 2nd island and back to your rock.
10 – Bent over row
10 – Chest press with low flutter
10 – Mason twist
Lap around the 1st island and back to your rock.
Repeat-O
20 – Rock Swings OYO
10 – 8 Count Burner
Lap around the 1st island and back to your rock.
Repeat-O
Mary:
Just enough time for a one minute plank. Recover, recover…
Moleskin:
A chilly day and one less hour of sleep did nothing to slow down this group. Which was proved many times over when Ty Webb, Bam Bam, Funky Town, Qbert, Ditka, and Croc all passed me at some point throughout the workout. Great to see Ditka out this morning, you had many choices in between D-town and LFC. I expect to see you out more this week since Boston is about to get dumped on the next few days. Nice to see Bam Bam doing what he does best… calling out the Pax for poor form. Sorry Qbert, you just have to ignore him. Good to see Funky Town back at the sword this morning. Croc, great work today, keep coming back. I think Qbert and Bam Bam had a side bet going to see who could grab the biggest rock. We all were jealous of the size of your rocks. So much so, Ditka had to get his hands on some of Bam Bam's rocks. Strong work.
Day 1 of 5 in the books. I took a personal challenge to Q all 5 days this week. I was asked if it was an anniversary or birthday celebration. The short answer is no to both. It is more of a personal challenge to do it, so I’m calling it the “Why Not” week. Just my way to give back to such a great group of men and say thanks for what F3 has done for me.
If you would like to follow me around this week, my schedule is as follows:
M – The Sword
T – The Viking
W – Mad Scientist
Th – Dragon Slayer
F – The Foundry
As always, it’s a pleasure to be a part of this group which continues to push me. Look forward to seeing you in the gloom real soon.