Okay, so I said it would be a 'muscle confusion' workout, but then had trouble with the winky…. Metallica called me out about 3/4 the way through the workout and said he was looking forward to the back blast….
To start, I knew I was in trouble the moment I got there, because everyone who showed were fast and strong F3 veterans. There would be no planking break while waiting for the six. I also wasn't going to pull some lame Dora Partner BS on these gents or pull my normal run w/pain workout.
So.. for my best recollection of the paces:
- Mosey from HT to Lakeside, watch the car alternate the route.
- 10 SSH + 1 burpee (Yeah Outlaw… where were you?)
- 10 TS + 2 burpees (oh – burpees are OYO, everything else is cadence unless it says OYO)
- 10 CP + 3 burpees
- 10 Merks + 4 burpees
- 10 Squats + 5 Burpees
Okay so time check.. well crap that only took 6 mins.. Let's go mosey behind the building to Alton's.
- Plank while… crap six was on my six.Fine.
- Plank anyway; 20 Jay-Lo; 10 merks
- Run 2 laps around the square back to Alton's
- Lunge walk to Mailboxes (25 Yards) – Sprint back to start
- 20 lbc, 10 Merks 10 'The W'
- Run another lap around the square
- 10 Homer to Marge 5 count slow on the down
- 10 Bridges for the ladies at boot camp
- Run to the walls by the boxing plastic plant place
- Peoples chair with 20 air press
- 10 Incline Merks
- Run around the building
- Balls to the wall for 30 seconds, then a 10 count by Metallica
- 5 Burpees
- 10 step ups, each leg OYO
- Run to the rock pile by the FD get a non-traveler .. boulders – yes please
- To the FD parking lot – repeatos 10 curls, shoulder press, skull crushers, squats or merkins, lbc or 'The W' or crunchy frogs then rotate rocks. 3 cycles, the 'or' denotes an exercise cycle changeup.
- Run back to HT AO
- Freddy Merks; but come on we did our abs justice.
I'm not doing the math on Burpees or anything else. We kept the pace up, I heard some good puffing, and I hope you gents got your money's worth. Thank you for allowing me to lead, I likely got more out of it than you.
COT. Metallica lead us in reflection and prayer. I'm always impressed when F3 men are put on the spot here. They come up with the right mix of thoughtfulness, humble candor, and praise.