Apparently a 9:00 PB is too late for most Pax (not all though)- lesson learned
Disclaimer
Warmorama
Slow Windmill
Dwight Shrutes
IST
Arm circles
Mosey to the bottom of the parking deck. The well trained Pax circled up but YHC had other plans…
The Thang
Stair climbing 101
Each exercise up the stairs at DPK with 5 KB Squats at each landing and never putting the bell down or a penalty will be assessed
Full curls up the stairs
Recover down with alternating Farmers carry
Skull crushers up the stairs
Recover down
Shoulder press up the stairs
Recover down
Single arm press alternating up the stairs
Recover down
Alternating twist up the stairs
Recover down
Upright row up the stairs
Recover down
KB extenders front, right, left alternating each flight
Recover down
Done with stairs for the day
Zamperini with bell to 1st floor
Mary
Soul stretch (pretzel back stretch)
V-ups with KB 10 IC
Chest press with low flutter w bells
American Hammer w/ bells
Mobility moment-pigeon
Merican with KB 5 IC R & L
Moleskine
The Force made it halfway to the workout and realized he didn’t have his KB. He still made it to the start on time. Good time management I think?
Rocket is ready for the Polar Bear after spending a few days in Chi-town and he kept threatening to put his Bell down but never did – good choice
Frogger ran a standard and let me know we covered 1.08 miles in stair climbing. Plus, he was the last to put his Bell down thinking he may still be penalized (I’ve trained him well)
The Force & Frogger had to miss #Coffeeteria due to a cross town journey for TF and a Work thing for Frogger – next time
Sign up for a Q as the calendar is wide open and as I’ve shown you can do anything with this workout…
Next week is Ultra Week where I will be Qing Vanquisher, Fartlek, Stretch, Wilderness, & Cauldron to celebrate another year of F3 & another year on this spinning ball.
Aye,
UM