• When: 2019-08-15
  • QIC: CapGun
  • The PAX: Boomerang, Bone saw, Birthday Suit, Odyssey, Pondo, Teddy, CapGun, Ash, Chewy, Silver Bullet, Suey, Delilah

Yoga and a prison workout

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!