Five men showed in the gloom, but no Force, despite his requests for a pre-blast. So we worked out without him.
THE WARMUP
- 25x SSH
- 15x IST
- 10x Toy Soldier
- 10x Long Snappet
- 10x Mountain Climbers
all IC
THE TOUR DE WINFIELD ALL IN CADENCE
We ran to the quiet cul-de-sac and…
- 10x Peter Parker's
- 10x merkins
- 10x LBCs
We ran to the stop Sign…
- 10x Parker Peters
- 10x Suzanne Summers Left Hip
- 10x squats
We ran to Queens Corner…
- 10x plank jacks
- 10x Suzanne Summers Right Hip
- 15x Muhammad Ali's
We ran to the circle of pain…
- 10x merkins
- 10x two other exercises
and then we did a mobility moment…ahh.
them we walked to the rocks and…
- 15x full curls + 15x high curls + 15x low curls = colt 45
- 10x skull crushers
- 10x overhead presses
- 10x weighted squats
- 15x 8-count manmakers
because once you decompose the exercise, you have to put it back together.
we ran back to queens corner…
- 15x Rocky Balboas
- 10x Carolina Dry Docks
- 10x Tai-bo squats
Then we ran to the AO.
- 10x dips
- 10x pullups
- 10x squats
Mary. And recover recover.
518 calories burned, 1.4 miles covered. 5 men better prepared for their day. Still no Force.