Yesterday's weather forecast looked pretty grim for 5-7 a.m., 80% chance of rain. However, when YHC arrived it was barely drizzling, and that continued through the whole workout. Fortunately it was over 50F and we kept moving, so no chance of hypothermia.
Eight men posted and we did a little bit of everything.
Warm-o-Rama
SSH x 20
Windmill x20
IST x20
Squat x20
Hlllbilly x20
Mosey around the school to benches.
The Thang:
Alternating Step-Up x20
Decline Merkin x 15
Alternating Step-Up x20
Regular Merkin x10
Alternating Step-Up x20
Incline Merkin x10
Squat x10
Next we got the cinder blocks. Looks like the kids at school have had fun destroying many of the cinder blocks, there are only about 6 remaining, so we grabbed 4 and partnered up. YHC called an audible due to the lack of blocks, it worked out OK.
line up at the end of the basketball court, find a partner.
Partner 1 planks while partner 2 lunge walks (w/block) to the end of court 1, and back. flapjack
Partner 1 does merkins AMRAP while partner 2 bear crawls to the end of court 2, then mosey back. flapjack
Partner 1 does squat press while partner 2 runs to the end of court 3 & back flapjack
Partner 1 does curls while partner 2 runs to the end of court 4 & back. flapjack
Partner 1 does skull crusher while partner 2 runs to the end of court 3 & back. flapjack
Partner 1 does merkins AMRAP while partner 2 bear crawls to the end of court 2, then mosey back. flapjack
Partner 1 planks while partner 2 lunge walk (w/block) to the end of court 1, and back. flapjack
put up the blocks!
Balls to the wall x 1 minute
mosey to pullup bars, everyone does 3 sets of 10 (or whatever you can do)
another 1 min of balls to the wall
Mary:
flutter kicks x20
lbc x20
W x20
leg lift x20, each side
freddy mercury x 20
boxcutter x20
moleskin:
-Good work by everyone, continue to push each other. It's hard enough to get out and get it done when it's 65 and mild weather, but when it's 50F and drizzly, that takes real dedication.
-congrats to Newton Meter for posting even when school is out, you DO realize that every other kid is sleeping in today, right? 🙂
-Thanks to Swing State for inviting me to Q, i'm not in town much due to work, but love to lead when i'm here.
-Safe travels to everyone who's traveling over the holidays. If you're anywhere near an F3 workout, I encourage you to post and meet some new people.
Have a great day!
Hacker