Conditions: Cold. 27 degrees.
The Thang:
3 PAX defied the warm coziness of the fartsack, layered up and posted at Roost for a little track circuit workout at the hands of YHC. The goal was to keep moving, hit a little of everything and oh, yea, keep moving. We had some great second F along the way-good job fellas!
Run to grab a block then circle up at the shovel flag for:
SSH x 20 IC
IW x 20 IC
TTT x 20 IC
LBAC x 10 (fwd) x 10 (bkwd)
Explanation of track circuit:
Start at the shovel flag for 25 reps of called block exercise, complete reps, run to opposite side of track (ticket booth) for 25 reps of called body weight exercise, run back to blocks for new called exercise. R&R until time called. Here’s what we did:
OH press/flutter-kicks
Curls/LBCs
Block squats/Iron cross
Tri extensions/step ups on bleachers 25 ea leg
Merkins w/ RH on block/Freddie Mercury
Merkins w/ LH on block/hold ballz to the wall on fence
Block rows/squats
OH press/return blocks
“Ring of Fire” (more of a triangle). Each PAX executes called exercise while others hold high plank.
15 merkins
5 explosive clap merkins
2:00 Plank sequence to finish it out.
Announcements:
We will be partnering again with our Speedtrap brothers to sponsor a child this Christmas. More info TBD from See Saw.
F3 Lake Murray Convergence this Saturday at Depot. 6:15.
Prayer Requests:
Please keep Flipper’s father in law in your prayers as he got some difficult news yesterday.