++ Overboard, Rogue, STP
As YHC pulled up to the Green, the temperature gauge on the Mazda CX-5 read 90 degrees; Fall weather has not yet come to The SweatShop, F3LKN's Premier NIghttime Workout.
Since several of the PAX recently completed the MS Ride (nice work!) and Hawkeye recently completed a ten-hour extreme, what-the-hell-were-you-thinking Spartan Superman race, YHC planned a low-running / no biking workout…
Warmup – warm up stuff then off to the church and grab a paver.
Main Event –
- Paver curls, presses, and skullcrushers all X 10 IC as we walked to the far end of the parking lot. (Note: F3 LKN is once again signed up for the North Mecklenburg Christmas Parade so parade practice (marching exercises) was included in the workout. The parade is Dec 7. Put it on your calendar. Seriously. Do it now.)
- Part 1 – Burpee / WW2 Situp Ladder – Run to the top of the lot for 10 burpees then back down for 9 WW2 situps. Repeat with 8/7 then 6/5 down to 1 for a total of 30 burpees and 25 WW2 situps.
- March to the old school cycling again through curls, presses, and skullcrushers along the way.
- Part 2 – Paver Passes. Pair up and get 4-5 paces apart. From plank, slide one paver back and forth between partners for 1:30. (This creates an interesting smell, btw.)
- Part 3 – Three-part circuit: 5 burpee pullups, 10 pop-up pushups at the court, and 15 dips at the picnic tables. Repeat 3X.
- Part 4 – Repeat Paver Pass. Since this heats the pavers up we did a round of Mary to let them cool before departing. (Note to self – don't ask The Duke or STP to lead exercises – ouch. Also, The Hangover's Q School diploma needs to be reviewed. Online classes?)
- March back to the chruch cycling through curls, presses, and skullcrushers
- Part 5 – Time-shortened Burpee / Carolina Dry Dock Ladder – Five reps down to one.
- Final march with exercises to put up the pavers away and mosey back to the Green.
Great night at the SweatShop! Unfortunately a flurry of fire ant bites (looks like over a dozen) drove YHC to skip the 2nd F at Summit. Good work men!