4 found a way to stay relatively dry at The Foundry. Full disclosure: I had a general concept for the workout today but a lot of exercises were on the fly. This is a pretty close approximation for what we did.
Warm-up
Circle up under cover in front of LFC
25 X SSH IC
15 X Toy Soldiers IC
12X Cotton Pickers IC
10 X Windmill IC
20 X Mountain Climbers IC
The Thang
Start with some block exercises
10 X Full Curl IC
10 X Shoulder Press IC
10 X Squat w/Paver IC
10 X Skull Crushers IC
10 X Rocky Balboa’s IC
Modified DORA. First person was the timer, with three AMRAP exercise stations. When timer returned rotate one. Everyone rotated until we completed.
Round 1:
Timer: Bear Crawl out and back
Exercise 1: Dips
Exercise 2: Burpees
Exercise 3: Curls
The rest…is a mystery. I think we completed about 6-8 rounds of various exercises with some repeatos. We did a quick recovery lap in the middle. Know we did the following exercises:
Incline Mericans
Decline Mericans
SSH
Bent Over Row
Step Ups
Squat to Upright Row
Chest Press w/ Low Flutter
WWII’s
Skull Crushers
Timer also did Crab Walk, Lunge Walk, and Sprints
Mary
Box Cutter (Fescue)
Touch Them Heels (Kosar)
Pretzel Crunch (Caboose…big surprise)
Crunchy Frog (Dingo)
Freddie Mercury’s (Fescue)
Burpees (Kosar)
Recover, Recover
Moleskin
– Dingo completed the solo standard and still crushed the workout. Gracie made sure to let everyone know she was there
– Noted Kosar’s multiple layers of gray attire. Kosar also went Beast Mode and decided to do Burpees instead of the recovery lap.
– Caboose droppin’ knowledge on correct form for abs…it works
– Really appreciate the men who came out today, this had all the makings of a Sad Clown event. Everyone had a chance to put in for their favorite exercises, which was good to mix things up. A lot of lifting today, I expect to be sore tomorrow!
Fescue