It has been a while since YHC has had the honor of leading a workout in Racecity. I was happy to be given the reigns to the Rock this morning. After a year of mostly being away from home, I wanted to ensure that this Q created enough pain to be worth while for everyone that decided to get up and come to the workout. So, I reached into my past and dug up an old workout created by John Stathom, well the concept behind the workout is his and the exercises were gathered from the F3 workouts. Its a pretty basic workout, but it only allows rest when you are running,,,, so basically there are no rests (although i did call for seperate 10 counts).
Warm up
Side straddle hops 10
IST 10
Windmills 10
Mericans 10
And the workout
in cadence
Round 1
Skull crushers 5
curls 5
overhead press 5
dips 5
decline mericans 5
goblet squats 5
alternating lunges 5
Run around the fountain for a rest
Round 2
Skull crushers 6
curls 6
overhead press 6
dips 6
decline mericans 6
goblet squats 6
alternating lunges 6
Run around the fountain for a rest
Round 3
Skull crushers 7
curls 7
overhead press 7
dips 7
decline mericans 7
goblet squats 7
alternating lunges 7
Run around the fountain for a rest
Round 4
Skull crushers 8
curls 8
overhead press 8
dips 8
mericans 8
goblet squats 8
alternating lunges 8
Run around the fountain for a rest
Round 5
Skull crushers 9
curls 9
overhead press 9
dips 9
decline mericans 9
goblet squats 9
alternating lunges 9
Run around the fountain for a rest
Round 6
Skull crushers 8
curls 8
overhead press 8
dips 8
mericans 8
goblet squats 8
alternating lunges 8
Run around the fountain for a rest
Round 7
Skull crushers 7
Curls 7
overhead press 7
dips 7
goblet squats 7
alternating lunges 7
Run around the fountain for a rest
On to Mary
LBC 10
Low flutters 10
Russian twist 10
LBC 10
Thank you for allowing me to lead you fine men in this workout. I look forward to seeing you in the gloom.