9 guys woke up early and got to work well before most men are rubbing the sleep out of their eyes. I like the early risers!
T-Claps to Amen, Funky Town and Sweet C for joining me for a slow standard before the workout!
Warm Up
Mosey a lap around the school… wait! One late arrival, cut the mosey short and circle back to pick him up. Good morning Chewie!!
SSH – 25 IC
Windmill – 10 IC
IST – 10 IC
Mountain Climber – 15 IC
The Thang:
Mosey along side of school and down to back gate
Line up on the curb for Dips – 15 IC
Mosey to the first basketball goal by the dumpsters
Zoo-Icides (combination of suicides run and animal inspired exercises)
Frog Jump to first goal
Run back to start
Run to first goal and Bear Crawl to second goal
Run back to start
Run to second goal and Crab Walk to third goal
Run back to start
Run to third goal and Duck Walk to fourth goal
Run back to start
Burpees until all have finished
Monkey Humpers – 15 IC
Sprint to fourth goal and back
Slow mosey to picnic tables on side of school
Partner up – size kind of matters
Partner one planks on the bench
Partner two picks up legs of partner one
Partner two completes 10 squats
Partner two completes 10 leg lifts
Flap Jack
Line up at gate next to picnic tables for Nifty-Fifty
Nifty-Fifty = 25 reps of one exercise then sprint to the other gate. 25 reps of same exercise (for total of 50) and sprint back to start. Burpees until everyone is finished the set.
50 – CCD
50 – Flutter Kicks
Repeat partner exercises at the picnic tables
50 – Quarter turn jump squats
50 – Hand Release Mericans
Repeat partner exercises at the picnic tables
50 – Dying Cockroach
Mosey to cars and circle up
Stretch and Mary
Plank
Downward Dog (stretch right calf, stretch left calf)
Plank
Pigeon with left leg then right leg
Arm stretch – right and left
Hamstring stretch
LBC – 20 IC
Amen leads the group in J-Lo while Q gets his phone
Recover Recover
Moleskin
- Thanks to Nordberg for letting me lead this morning!!
- Chewie came in on two wheels afraid he was not going to be able to find us. No worries – we met you at your car door!
- Sweet C and Amen are huge inspirations showing up to run extra for the workouts! They even raced each other during the workout, I saw it!
- Forget plank when you are waiting on the six, it is too easy! Give them Burpees instead!
- The burpees did not slow down IKEA, Ultraman or Gypsy. They were out in front the whole time and put in a huge effort.
- Funky Town is quiet but he always brings his A game to every workout. Strong work on the Standard too! You are getting faster.
- The nifty-fifty has become a staple at my Q's. The HR Mericans are horrible
- Share F3 with someone today! God is looking at you to put in someone's life.
Jimmy O