Rest is for Running

Event Date

Jul 02, 2019


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.