OK. Am I a little lazy? Maybe. Have I repeated the same workout the last 4 times i have Q’d? Yes. However I like this workout because it forces you to failure and it forces you to continue. I have bounced around the Lexington AO’s where everyone can get a taste. There is one consensus among all the AO’s. No one likes my music arrangement!
Conditions: 78 degrees and 75% humidity.
The thang:
Disclaimer and mosey to the block pile. Everyone grabs a block and goes to the the front playground and sets down the block. Mosey around the parking one time before the COP.
COP
SSH IC x 15
Through the tunnel IC x 15
LBAC IC x 10 forwards and backwards
Workout
Circuit workout where you have an exercise with a certain amount of reps that need to be completed in a certain time period. If you cannot complete the reps in the time period then you move on to the next exercise.
Exercise #1 – Block swings (25 reps in 45 seconds)
Exercise #2 – Block merkins (25 reps in 45 seconds)
Exercise #3 – Prisoner jump squats (25 reps in 45 seconds)
Exercise #4 – Curls for the Girls (25 reps in 45 seconds)
Exercise #5 – Block sumo high pulls (12 reps in 45 seconds)
If you complete exercise 5, then you rotate back to exercise 1 and start the rotation again. Reduce the reps by 2 on the 2nd cycle. Workout lasts for 36 minutes.
Grab your block and carry it with you back to the block pile.
Mosey back to the flag
Count-o-rama
Name-o-rama
COT
Announcements:
Sweet Baby O 5k – August 4
Stomp the Swamp – August 25
See Voltron if you want to run in the BRR. He has room available on his team.
Prayers:
-Recall has several friends who are battling cancer
-Utah’s friend who has a brain aneurysm
Moleskin:
Thanks for all the Pax of Arena for their effort. I could really tell they enjoyed the workout and even mentioned a couple times that they wanted me back! It was good putting names and faces together. This is why you go to other AO’s. There are a bunch of good guys around F3Lexington.