5 rolled out of the fartsack to face a bitter cold morning and start the week off the right way. Took a little mosey around the parking lot (threw in some butt kickers and high knees) and then we went right into it.
Warm-o-Rama
- SSH x20 IC
- IST x15 IC
- Windmill x10 IC
- Plank on hands into downward dog into pigeon and repeato.
- Merkin x10 IC
Mosey to planters
- Dip x15 IC
- Incline Merkin x15 IC
- Step ups x20 OYO
- Decline Merkin x10 IC
- Squat jumps x 10 OYO
Grabbed some wall for the People’s chair, air presses x20 IC, and balls to the wall. Then repeato dips through squat jumps.
Mosey to concrete blocks
Pax set up blocks on in a line. 2 pax ran to the furthest basketball hoop and back, while the remaining 3 performed the designated exercised AMRAP. Then switch, and repeato. First, curls, then chest press.
Q wanted to give everyone’s arms a break, so we had one set of pax lunge walk to the second basketball hoop while the other set did sumo squats with the block. Then switch.
Circle up for the remaining block exercises:
- OH Press x10 IC
- Bent over row x10 IC
- Skull Crusher x10 IC
- Curls x20 IC
- Chest press x20 IC
Put up blocks and a very slow, very short mosey to the gate leading back to launch.
- Australian Pull-Ups x15 IC
- Merkins x10 IC
- Squats x 15IC
- Australian Pull-Ups x10 IC
- Merkins x10 IC
- THE Burpee
Mosey to Launch
- Low flutter x20 IC
- LBCs x20 IC
- Dying Cockroach x15 IC
- Pretzel crunch x10 on each side IC
- Homer-to-Marge
Recover. Recover.
Moleskin
Q had other ideas for the concrete blocks that involved partnering up and hitting a certain number of reps but decided to call an audible due to odd number of Pax.
Rocket gave the Q some constructive criticism during the workout which he intends to implement next time (remember to tell Pax to “recover” and don’t overthink it). I’m still learning guys!
It was a cold morning and the wind was blowing in our faces a couple of times, but I think by the end we were all nice and warm. Thanks for the opportunity to lead!