A quick recap of what roughly went down at Arnie's Army today:
0503: A 2.21 mile run standard with Hoodie, Turncoat, and YHC. They were both kind enough to accomodate my 5 minutes of running / 1 minute of walking rehab plan. We also saw Tagless on a different route.
0530:
WARM-O-RAMA:
- Mosey twice around the parking lot, including high knees, butt kickers, Quadraphilia, and some side shuffles.
- Grab 2 blocks for use later
- Circle up, disclaimer given
- Calf raises x 10 OYO on blocks (included were 1-2 audibles already, not off to a great start!)
- Mericans x 10 IC
The "Hockey Shift" thing:
This was a Tabata style workout, with 90 seconds of AMRAP work to simulate a shift on the ice; followed by 90 seconds of rest.
Exercises included: (in roughly this order)
- Lunge jumps on the benches
- Backward steps (simulating backwards skating) / sprint forward
- Mericans
- WWII situps
- Trunk twists with blocks
- Sprint uphill, jog downhill
- Shadow boxing
- Front shoulder presses
- Squat jumps
- Slow deep squats
- Mountain climbers
- Muhammed Ali's on the curb
Those were the 12 sets. In between sets we totally rested as per Tabata rules.
Mary:
- 90 second elbow plank.
Recover, recover. According to Strava, we covered 0.92 miles.
The "Body Art" Moleskin:
- One of the Pax told a story which involved paintings, boobs, and painting with boobs. YHC will leave it to the reader to guess who.
- Tuffy invented a clever way to do squats.
- Roadie worked out recently with the Myrtle Beach crew and almost convinced Jazz Hands to do the same.
- The Tabata app had a hockey horn sound at each 45 second mark. A nice touch. Probably why it had many 4 star or 5 star ratings, whichever is the highest.
- YHC is forgetting some great mumblechatter already and / or Toxic dominated the mumblechatter category as usual.
- Appreciate the coffee afterwards with Hoodie and Turncoat. Appreciate the opportunity to lead TC!
- Look out for details on the F3 10 Year Anniversary gathering. There is a Twitter handle you can follow: @f310year
It is always a pleasure to lace them up with the men of F3. Appreciate you gents.
Turnpike