What a great morning to be out in the gloom. YHC asked yesterday in the group me if there was an interest in going off campus or staying on campus for the workout. No one expressed strong interest, so we stayed on campus. General discussion during the workout was to next time ask for the off campus option. Everyone worked hard this morning. Great to see Pele back in the gloom.
Condition: 70 degrees and humid
The Thang:
Mosey to the front of the school and circle up. The initial plan was to get the heart pumping from the beginning – check.
COP:
SSH x25 IC
Plank jacks x25 IC
Squats x25 IC
Mountain Climber x25 IC
Repeat all exercises above x20 IC
Jog to parking lot on far side of school, partner up and the workout was explained. Start at fence closest to Millwood and jog around first island
At first island, first partner do 10 merkins while second partner planks. Flapjack
Then first partner do 9 merkins, while second partner planks. Flapjack
Keep doing this until get to 1 merkin (so each partner has done 55 merkins total plus planking in between)
Jog around second island, and first partner do 10 big boy situps while second partner planks on his feet. Flapjack
Then first partner do 9 big boy situps, while second partner planks on his feet. Flapjack
Keep doing this until get to 1 big boy situp (so each partner has done 55 total big boy situps plus planking)
Jog around third island, and go back to merkins
Jog around fourth island, and go back to big boy situps
Jog around fifth island, and go back to merkins
Pax did a total of 165 merkins and 110 big boy situps during this set, plus all the planking. Everyone pushed hard through this.
We did planking exercises while waiting for all to finish (crowd pleaser)
Mosey to brickpile and grab two bricks each and circle up:
Curls for the girls with bricks x20 IC
Alternating arm flutters with bricks x15 IC
Tricep extensions with bricks x10 IC
Worst burpee ever with bricks x5 OYO (Do 1 burpee and then 10 little baby arm circles while holding your bricks, then 2 burpees and 10 little baby arm circles, up to 5 burpees – it sucks)
Jog back to front of school, and stop for a minute of peoples chair with arm raising exercises
Jog to steps in front of school and partner back up:
First partner does 10 stepups each leg, while other partner is doing as many LBCs as possible. Flapjack
Partners did a great job of pushing each other! Good job fellows.
COT: With Brickpile guys. F3 Dads is starting this Friday at 7am. Bring your 2.0s for a fun morning together.