12 pax showed up at Turning Point this morning for their morning beatdown. YHC didn’t want to disappoint the “runners” of the group, so running a little bit was on the weinke. Others weren’t so excited about it. One comment YHC heard was “I Usually Like Meatballs”. Another was “Holy Balls of Meat”. I will take this as a compliment.
Weather: 70 degrees with 100% humidity. REAL STICKY.
Disclaimer and prayer.
The Thang:
Take a Kamikazee warm-up lap with running only, no exercises. Circle up in center of soccer field.
SSH x 10
Line up on sideline. Sprint to other side.
TTT x 10 IC
Sprint to other side.
Windmill x 10 IC
Sprint to other side.
CDD x 10 IC
Sprint to other side.
Squats x 10 IC
Sprint to other side.
Merkins x 10 IC
Sprint to other side.
Four Corners – cones are approx. 25 yards apart in a square.
Start at first cone (Corner #1). Sprint to corner #2, 10 plankjacks. Karaoke to next corner, 10 plankjacks. Back peddle to next corner, 10 plankjacks. Karaoke to next corner, 10 plank jacks. Plank when finished.
Lap #2, same as lap 1 and add 10 squats to each corner, i.e. each corner has 10 plankjacks and 10 squats.
Lap #3, same as lap 2 and add 10 Russian Twists to each corner, i.e. each corner has 10 plankjacks, 10 squats, 10 Russian Twists.
Lap #4, same as lap 3 and add 10 burpees to each corner, i.e. each corner has 10 plankjacks, 10 squats, 10 Russian Twists, and 10 burpees.
Totals: Plankjacks = 160; Squats = 120; Russian Twists = 80; Burpees = 40
Mosey to parking lot. Find a curb for a Wheel of Merkins. Grab a piece of curb, and perform a 10 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with left hand on the curb and right hand off it. Repeat with 10 merkins. Rotate 90 degrees more and perform 10 decline merkins. Rotate 90 degrees more. Repeat with right hand on the curb and left hand off it. These were all done IC.
Mosey over to wall on side of school.
Peoples Chair x 1 min alternating arms over head and straight out
Balls to the wall with shoulders taps x 10 each shoulder
Peoples Chair x 1 min with 50 Overhead Arm Claps.
Back to curb for wheel of merkins. Same as above only with 5 merkins each time.
Mary
Flutterkicks x 20 IC
Imperial Walkers x 20 IC
COT/BOM
Moleskin: YHC hasn’t posted at Turning Point in a few weeks and hasn’t Q’d there in a few months. Always fun to workout with this group of men. Good to see some new faces and to see the progression of others who started at the new year and continue to post regularly. Kotters to Blowout for making his way back out into the gloom. Hope to see you out here often. TClaps to Granola and Candystripe who ran a few miles prior to the workout. Granola reminded the group to use good form when conducting exercises to avoid injuries.
Announcements:
- First Friday Fathers will commence June 6 and will be held every first Friday of the month during the Summer.
- Crusade/Stride donut run convergence this Friday, 6/5. Meet at 5:15am at Krispie Kreme.
- Run Ella Run 5k, June 6th
- The Crucible, June 27th – View Preblast.
- GRC and GRL, July 10th and 11th.
- Sweet Baby O 5K, August 1. Registration is now open.
- Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
- Blue Ridge Relay, September 11-12
- Lexington 5k, 10k, 1/2 marathon in November 2015.
Prayer Requests:
- Continued prayers for Walker, Karie, and Andy Phillips.