Given plenty of notice and 2, count 'em 2, Preblasts. 18 men showed up for what they thought would be an "Atlas style" run free workout……. no fng's – pretty sure they would never have come back…..
warm up: parking lot jog including high knees, butt kickers, toy soldier march, and the ever wonderful sound (and smell) producing duck walk
session 1: 15 min of exercises and stretching — ssh, cp, Cloud Crushers, TONS of time in a plank and Sea Star plank, glute bridge, single leg glute bridge, susan summers, low flutter, high flutter. ** it only took Lawn Dart 12 minutes to realize all the stuff he half asses at Mary was up front so he was getting one hell of a core workout……
session 2: Grab a block and kill your upper body for 15 min — full curl 3×15 IC, skull crusher 3×15 IC, overhead press 3×15 IC. Q needed a breather so 10 count by Hurricane, then bent rows 3×11 IC with a hold on the "3" randomly got the burn going, block swings 3×11, suitcase Deadlifts (one side at a time) 3×7 – again the Q couldnt breath with all that dang counting… so break
session 3: partner up for a running workout, WHAT??? from Atlas? heck yeah – finally realized F3 isnt all meatheads…. Partner 1 grabbed BOTH blocks and walked the track counterclockwise, Partner 2 took off running around the track clockwise. Whenever they met they did 1 Blast Off Burpee per meeting, switch who carries BOTH blocks and repeat for 12 minutes. The pace really started to slow down around meet up 5, by 7 the low roar of discontent was audible across the track, not sure anyone made it past 9 before the Q finally called an audible and ended the pain a minute early….
SLOW mosey back for a stretch only session of Mary: forward fold, down dog, pigeon, and Sweet C's newest favorite shoulder stretch, Thread the Needle, which fyi- if done in pigeon is 9 times more effective. no announcements but heartfelt prayers for all effected by the recent storm. Love you God, Amen!
This was a tuff one for the Q, hope the rest of the PAX found it challenging and rewarding as well. The goal was to find something that gave the men a chance to push their limits if they wanted, and still get some cardio in. Based on the lack of chatter during Mary I would say that many a MAN found a new wall this morning. Great job men and thanks for allowing me to guide this session!