THE SCENE: 56 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperials walkers
Bat wings
Tempo lunge
SSH
THA-THANG: Mosey to 11th Street parking garage. Circle up and perform three minutes of planks, alternating every fifteen seconds between high plank (merkin position) and low plank (on elbows). Recover for ups and downs routine.
Perform exercise/number of reps written at same place on each level of parking garage. Once exercise completed, run up to the next level for next exercise. Going up exercises as follows:
- Carolina dry docks x20
- Ranger merkins x20
- Hurpees x10 (hand release burpees)
- Offset merkins x20 (one hand on curb, one on ground, either 10 each or swap hands each rep)
- Wall worm (bear crawl sideways with feet elevated on parking garage wall, hands on ground)
Recover and 10 count. Each spot coming up also had a down exercise, which we did the same just working back down. Going down exercises as follows:
- Burps x20 (low squat, kick feet out behind to merkin position and back, never stand up or do merkin)
- Squat jumps x20
- Plank jacks x20 on four count
- Pistol squats x20 (10 each leg)
- Burpees x10
Recover and 10 count. Line up along parking garage wall. Dirty hookups x10, then 20 sec wall sit. Rinse and repeat these two exercises for three total rounds, increasing duration of wall sit time. Recover and 10 count.
New routine, “It Pays to Be a Winner” – static hold or exercise performed until failure, winner gets to pick exercise and number of reps for the rest of the PAX, winner must lead the exercise but only has to do half the reps.
First iteration – plank position. Winner was Magic Mike, exercise was reverse crunches
Second iteration – Al Gore. Winner was Reverb, exercise was flutter kicks
Third iteration – jailbreak to other end of garage. Winner was Reverb, exercise was BBSUs
Fourth iteration – jailbreak up ramp at Careless’s request. Winner was Reverb, just mosey back down
Mosey back to start point for Mary.
MARY:
High Dolly’s
Captain Thor
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Magic Mike, Careless, Reverb, Abort