Weather: Disgustingly humid, no rain.
The workout
Mosey to circle at bend on Olde Knight, back to field at the playground parking lot ~.03 miles
Yoga warm-up:
5 Gloom Salutations (Stretch arms up, fold forward, stretch arms up, fold forward, hands to shins – flat back, air chair, stand up, fold forward into a plank, 3 triceps pushups, lower to the ground, curl shoulders up into low cobra, back down to ground, V into downward dog, walk feet to the hands; start over)
Warm-o-rama aka normal F3 stuff
- Windmill x 15 IC
- LBAC F x 15 IC
- LBAC R x 15 IC
- Side Leg Lift L x 15 IC
- Side Leg Lift R x 15 IC
Lunge Matrix
- Front lunges x 10 IC
- Diagonal lunges x 10 IC
- Side lunges x 10 IC
- Reverse twist lunges x 10 IC
- Rear lunges x 10 IC
Burp-Lek – like running Fartleks but burpees at each waypoint
- 5 Burpees at Prince of Wales, mosey
- 5 Burpees at Queens Way, mosey
- 5 Burpees at circle, mosey back
- 5 Burpees at Queens Way, mosey
- 5 Burpees at Prince of Wales, recover
Leg Dora
Pax A does exercise, Pax B runs down Olde Knight and around Circle
- Calf Raises x 100
- Crunches x 200
- Squats x 300
Finish with Circle Merkin for remaining 1:45
- Like the wave but everyone is circled in plank and the wave is a single pushup. I usually do a minute but let this one run out the clock on the workout.
Mosey back to finish
Notes / thoughts:
It is important to do a proper warmup. Don’t just throw yourself against the wall. It will eventually hurt you. Started with a light jog and some light yoga (it’s MY Q so we do what I want) before the warm o rama to get all the small muscles loosened and moving before doing awful stuff. Also, with all the lunges, burpees, or in-place exercises PAX said this was like a prisoner workout.
Great work by all!!! Glad to be back. Once I finish all the stupid stuff on my calendar running-wise I will need to get back!