I recently had a Q at Detention that didn’t go quite as planned. I knew it was a good workout, it just needed some love and attention. After reworking the structure (and the playlist) I was ready to try it again. Took it to the beasts out at The Stand and they crushed it. Here’s how it went.
1 minute warning
Disclaimer
Prayer
Pledge of Allegiance
Mosey over to Blueberry Hill (still need to know the naming story behind this one)
10 SSH IC
Sprint up the hill
10 SSH IC
Mosey down
10 TTT IC
Sprint up the hill
10 TTT IC
Mosey down the hill and then the long way around to what I think is the secondary entrance to the school. Workout format was 40 seconds of an exercise, 20 seconds off. Off could be relaxing but that’s too easy so we decided on low planks instead. Go as hard as you can for the 40 seconds, modify as necessary.
Jump squats
Low plank
Triangle merkins
Low plank
Freddie Mercuries
Low plank
Speed skater
Low plank
Forward lunge (leg 1)
Low plank
Forward lunge (leg 2)
Low plank
Iron cross
Low plank
Lateral lunge
Low plank
Side plank (arm 1)
Low plank
Side plank (arm 2)
Low plank
Mountain climber
Low plank
Bridge
Low plank
Single leg squat (leg 1)
Low plank
Single leg squat (leg 2)
Low plank
Wide grip merkins
Took a lap around the parking lot.
Repeat all exercises.
Made it through two rounds before a STRONG finish back to the flag…
More info about the workout at this link:
https://www.outsideonline.com/2176286/15-minute-bodyweight-workout-every-outdoor-athlete-needs-their-training-routine
Moleskin:
- The motion sensor parking lot lights at The Stand are sweet. It’s the little things.
- There’s word of battle ropes, a sled, and giant tires at The Stand, I’ll be back for those!
- Excellent Stridelite attendance from the men of The Stand. I hear there is some competition for their SL loop out there, love it.
- Until H4T Qs with music, this one will be king of the music workouts at Detention.
Announcements:
- P200 open spot, contact Boo Boo
- The Gauntlet is coming up, gonna be legit
- https://www.f3midlands.com/columbia-sc/gauntlet-2019
- April 8-12, 13 optional, 15-19
- Christmas party
Prayer Requests:
- Brainiac’s knee
- Katniss knee
- Joe – cancer diagnosis
- Katniss farmer buddy