Conditions: 59 breezy, it was almost chilly
The pax gathered at the normal spot to kick off a CAT workout. Alas there was no flag in sight but YHC had that covered. The men will not workout without a shovel flag as long as YHC has something to say about it. From the back of the car emerged the F3 Rooster shovel flag.
Prayer and disclamer and we were off
YHC wanted to try out a new set of workouts this morning and some of it worked and some of it didn’t.
The pax went to the brick pile and got 2 bricks and headed back to track for little upper body workout. Sometimes YHC skips the COP, but today the pax never left it.
Circle up
SSH – IC X 15
Windmill – IC X 15
Quark screws – IC X 15
WereWolf – OYO X 10
Pick up the bricks
Bent over Row – IC X15
ISO Row – IC X 15 X both arms
Side raises – IC X 15
Front Raises – IC X 15
YHC broke out the interval timer at this point. The timer was set for 6 intervals of 1 minute workout and 30 seconds rest
1 minute of “Bow and Arrow” press (pax lie on back and hold one brick up, controlled lower of one brick and then lift it back up again, rinse and repeat for the other arm)
30 seconds rest
1 minute of triceps extensions.
30 seconds rest and then rinse and repeat
Note: the bricks were not heavy enough for this workout. YHC will leave out the bow and arrow presses and use blocks for this in the future
1 minute of curls for the girls with palms out
30 seconds of rest
1 minute of goblet squats
30 seconds rest and then rinse and repeat
Again: the bricks were not heavy enough for the curls and the goblet squats could have been done with blocks
This is where the workout finally got good. A shame it was mostly over by this point. The interval timers was still set 6 sets of 1 minute working out and 30 seconds of rest
1 minute – Renegade Row/squat thrusts/overhead press
This exercise goes like this: Merkin, right hand row, merkin, left hand row, burpee like hop up, overhead press with bricks
30 seconds rest
Rinse and repeat
Final exercise (everyone put aside the bricks for this one) – the pax got in 4 intervals before time was up.
30 seconds – Single arm plank black burn
While in a one arm plank, take the free arm straight out in front to straight out to the side to bent elbow with hand next to the head to arm straight back hand essentially on the hip. Rinse and repeat
30 seconds rest
30 seconds – single arm plank black burn with opposite hand
If someone was contemplating doing this workout in the future, I would drop the bow and arrow presses and replace the bricks with blocks. Make a few more tweeks and it could be really good.
Announcements:
BRR guys leaving today
911 memorial run next weekend
The mission is going to the road and coming to smokehouse on the 30th