It’s not know whether or not Windmill’s secretary (who is also a personal trainer) aided in the design of his workout this morning, but calls for her dismissal were heard early and often as he took the 40 assembled pax on a leg- and back-focused jaunt through the Dreher High School gloom.
Conditions: 75 and partly cloudy
The Thang:
Warm up run to COP:
Jump squats x 32 – 10 sets (crowd pleaser)
2 count merkins x 15
Crunchs x 30; pulse crunches x 15; 10 count hold with crunch and legs extended; slow Freddie Mercury x 10
Back and leg extensions – 10 slow, 10 fast, swimming
Goal post back extensions x 10, pulse x 10
Leg extensions – 10 slow, pulse x 10
Run to Brick pile:
Backwards lunges (with bricks) x 30
Ice breakers (with bricks) x 30
Standing lunge (2-stage, 1-stage, 3-stage) x 30
Merkin with row with bricks x 8
Duck squats with block (2-stage, 1-stage, 3-stage) x 30
Step up’s with block for 30 seconds x 4 — fast
Woodchopper/side squat – 25 per side, with bricks
COT
Ball of Man
Moleskin:
- The jump squats to start the day were intense. If you’re counting, we did 320. #FeelTheBurn
- This workout was sneaky hard. I’m gonna feel it tomorrow for sure.
- Note to self: Do not try to keep up with Termite on block step-ups. #FastFootwork
Announcements:
- Monday/Wednesday bootcamp at #Brickpile starts Monday July 29th. Use it as an alternative or a supplement
- F3 Camp with kids at YMCA Camp Thunderbird is August 16-18. Sign up on F3Nation.com
- Tuesday is KettleBell day at Brickpile. Bring your KB — instructor will be present