Your truly decided to get the Pax ready for summer. The best way to do that is to take over a KB workout and ensure that everyone works their upper body to the core. Admittedly…I was nervous. Also – ever since I switched my major from math in college, I've never been a strong counter. Here is how it went down:
The Warm-up
- An attempt at 10 SSH in cadence (poorly executed by YHC)
- A well counted 20 Mountain Climbers in honor of Travolta who helped me get stronger so many moon ago
- A very poorly executed ISS in cadence to 10
(Admittedly, Bag Boy and Moses were on me from the beginning. I knew that the F3 Illumnati were amongst the Pax so it added to my nervousness). Anyway, we've established that I can't count. Lets get some work in with the KBs.
The Thang
A pettern of cones was laid out. You start with an exerciese at the first cone, go to the second and do a new and different exercise, go back to the first repeato and you then back to the second, repeato, and then onto the third, repeato, and fourth while adding a new and fun exercise at each cone. Its called a Rock Stack and its brutal in its efficiency. Here were the exerices:
- 8 Count Total Body Builder X10 IC
- 1/2 Kneel Shoulder Press X6 for Each Shoulder OYO
- One Arm Row X8 for Each Arm IC (audibled to 6 a few times when my shoulders were spent)
- Round the World X8 Each Way OYO
- Russian Twist X10 Single Count IC
- We did a 'special Interlude' after coming back to exercise 1. The special interlude was to grab a smaller/lighter weight and go to the side parking spot by 131 Main for some wall sit quality time.
- 1 Minute wall sit while doing right arm curls
- 1 Minute wall sit while doing left arm curls
- 1 Minute standing with right shoulder press
- 1 Minute standing with left shoulder press
- 1 Minute Wall sit while doing right arm hammer curls (audible to 50 seconds)
- 1 Minute Wall sit while doing left arm hammer curls (audible to 50 seconds)
- We returned from the 'special interlude' and started back at the first cone and went all the way through the cones to add a special closer… The Pull Through 'Merican x10 OYO
The final pattern was:
1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1-Special Interlude-1-2-3-4-5-6-5-4-3-2-1 <– Thats a lot of work gents. Great job by all.
Again…I used a timer and advertised that we would only do 45 seconds on each exercise and I somehow set the timer to 1 minute each. Management has decided to give a full refund for all those unhappy with my inability to count. I'll get better for next time. Thats my promise to the Pax.
The Nekked Man Moleskin
- Most of the Pax aren't used to a return of fire from the Q – I think some were caught off gaurd AND some took shrapnel in the cross fire.
- Bagboy demands excellence, including starting with the word 'Exercise' before commencing. I need to get better.
- Primo was confused on the definition of a light vs a heavy weight – I think Moses straightened him out
- Ninja used a standard weight and not a KB. Some of the exercises were made a little easier with the weight and some, not so much.
- Omega complained that the 1/2 kneel shoulder press was a knee workout and not an F3 workout. Last I checked, we work out in a parking lot.
- Jersey Boy got a visual that shook the Pax a little bit. Clarification – we aren't that kind of workout group. We lean towards Tinder more than Grinder.
- Yosemite just ate the hard work alive.
- The Pax asked what a hammer curl was during the wall sit. I am not sure that they appreciated the explanation or the even worse worse visual.
- The COT reminded everyone that we put in the work today and we did something to be proud of. I asked that everyone, regardless of denomination (Primo), take the opportunity today to share their light with the world.
Enjoy your week.