An eager 6 PAX joined YHC on a cool, refreshing morning at JV Washam Elementary for the 7/25 installment of Fission. Today's version started off normally, but quickly escalated with a tour through the best of LKN WIBs (Workout-In-Bag). Here's how it went down:
Warm-o-Rama:
Short Mosey
15x SSH, Cotton Picker, IST, and Windmill (x10)
The Thang:
Today we did a mashup of LKN's most frequent WIBs — The Murph, The Vern, The Horseshoe, and Sharknado.
Mosey to playground for 3 rounds of The Murph (10 pullups, 20 Mericans, 30 squats)
2 rounds of The Vern (10 pullups, 20 dips, 25 Mericans, and 30 LBC with runs around the nearest basketball pole after each exercise)
Slow mosey back to the parking lot
3-exercise version of The Horseshoe (20x Low Flutter, 10x Pretzel Crunch each side, 20x WW2 Sit-ups); Run 3/4 of the small track lap in the parking lot and do first exercise. Run back, add the second exercise, run again, add the third. Then next run drop the first exercise, then the second, and then one final lap.
At this point, it was 6:10. For the Sharknado intro, we did (with no running) 5x burpees, diamond Mericans, WW2 Situps, 10x Mericans, 5x Scorpion Dry Dock each leg
30 second plank, recover recover.
Moleskine:
– thanks to the PAX for coming out — tough workout, and a little different
– Stapler was a new Respect today — at least for me. Happy Birthday buddy. Looking strong!
– Gooey was in his 5th post. Tough day — but keep at it and you will keep getting stronger. Way to hang in there
– Hollywood, Hat Trick, and Ninja Turtle paced The Vern with Dr. Suess right behind
– Dr. Seuss took us out. Thank you!
WH