While re-hydrating after golf yesterday, Hefty put out a call for help cover his Q. I agree and discussions w/ Bertha commence about Kabata style HIIT. The idea sounded good at the time. FNG1and 2 are School bus 2.0s kneehigh and squirrel.
Disclaimer given: Although I play a professional during the week, with regards to F3 I am not responsible for any tomfoolery or injuries but we will likely help you to your car if needed. Also Q was up last night puking and pooping so keep a safe distance.
All exercises were peformed 45sec on 15 sec off/transition.
Warmup: SSH, cotton pickers, windmills, IST w. squat
Parking lot lap (as already the complaints of Monday being a "run day" are coming at me)
Perform max reps in allotted time/AMRAP:
Burpees
Mountain LCimbers
Merkins
Alt lunges
Pulse squats
Planks hip dips
LBC's
Low flutter
Skater hops
Monkey humpers
Plank shoulder taps
side crunch R then repeato on L
Supermans
Jane fondas on R then repeato on L
Another parking lot lap
Burpees again
Another parking lot lap (by request of Mater).
Sound off
Prayer requests
Prayer
Mumber chatter: Lots of talk about how the workout was more like Mary than "Monday Run day"
Also complaints about the Q being a professional…which sucks for PAX (recurring each time I Q).
2.0s set the initial running pace but fall into the clutches of the Q.
It was a pleasure to lead this fine group of men. As always, enjoyed those that posted and missed those that couldn't make it.