THE SCENE: 67* or so, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd stretches – middle left right
Short mosey to overpass
Shoulder taps x15 IC
Super squats x10 IC
Tempo merkins x10 IC
Wall sit OH claps x15 IC
THA-THANG:
Very short mosey to amphitheater . Assemble at the stage for 11s’s big brother, 25’s. Same concept as 11s except increase/decrease by 5 reps. Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails. Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.
Mosey out of amphitheater and across bridge adjacent to railroad. Stop in the parking lot just below Church St. United Methodist for a round of leg blasters before tackling the hill. In cadence and with no rest in between: 15 squats, 10 lunges each leg, 10 jump squats. Then immediately run up the hill beside the church and over to the parking lot beside Henley St. Bridge. Lots of chalk on the ground for some fun with rocks.
Each time you perform the exercise, then drop your rock and run across the street, up the ramp to the front door of the church, do 5 merkins, and return for the next exercise. Exercise list:
- Curls x20
- OH press x20
- Curls x20
- Front rock raise x20
- Curls x20
- Mr. Spectacular (rock on ground, walk your hands out to plank, merkin, walk back in, lift rock and press overhead for 1 rep) x20
- Curls x20
- Lap around parking lot holding rock overhead
- Curls
This was the original list on the ground when we got there. I’d hidden some chalk during set up and started adding exercises as people started getting the near the finish. I may have gotten some groans and poopy faces. Added exercises still had run across to the church and do 5 merkins in between. Exercises added:
- Rock OH squats x20
- Curls x20
- Rock pressed flutters x20
After everyone had finished, I thought it would be good to do some curls. So we did tempo 21s with rocks. 7 reps of bottom to halfway nice and slow in tempo, 7 reps halfway to top in tempo, 7 reps full range in tempo.
10 count and start mosey back to SP. When we got back to start point everyone kind of stopped and I kept running right through it and told them we weren’t finished yet. So we ran through the start point and up past the playground and around back to start point.
MARY:
Flutter kicks x25 IC
Boat/canoe typical Abort finish
COUNT-OFF & NAME-O-RAMA
False finish five: Duggar, Anchorman, Hang Tight, Amazon, Abort
CIRCLE OF TRUST/BOM:
The whole idea of the workout was that sometimes you think you’re almost to the finish, only to find out there is more work to be done. The lesson was to always be prepared, and that you obviously place limits on yourself when you think you know where the end is.
TCLAPS to Hang Tight graduating Saturday (and fighting off the merlot Sat morning)!!