5 men posted on in the gloom on this beautiful fall morning. After double checking our clocks and confirming that that is was in fact 7:00 and one week away from the end of daylight savings, we jumped right in with…
Warm-O-Rama
Sun Gods (Sobriety Style for Saturday Morning) x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
Hillbillies x 10 IC
Downward Dog
Thang
We Moseyed to the left side of the school where we did 20 Dips, Irkins, and Step Ups, before heading to the track. To mix things up this week and I consulted the F3 exercise list and found something called a Hindenburg BLIMP and decided to give it a try. 4 cones were placed 50 yards apart on the practice field to mark the location of the exercises. We started the exercises at corner #1, sprinted to corner #2, performed exercise, sprinted to corner #3, performed exercise, then sprinted to corner #4, performed exercise, and then back to corner #1, Planking for the 6. Each Round was a follows:
Round 1 – 10 Burpees x 4 corners = 40 Burpees;
Round 2 – 20 Lunges x 4 corners = 80 Lunges;
Round 3 – 30 Imperial Walkers x 4 = 120 Imperial Walkers;
Round 4- 40 Merkins x 4 = 160 Merkins;
Round 5 –50 Plank Jacks x 4 = 200 Plank Jacks;
Round 6 – 60 Squats x 4 = 240 Squats.
After the first 40 Merkins YHC audibled that the exercises at each corner could be reduced as long as they were made up at the end. While there was some mumble chatter about the reps at the start, all did a great job completing with McRib winning the award for best form.
Inspired by Double Dipper’s timing of his quarter mile run last week, we all lined up for a timed lap. Black Dog finished first clocking in at 1:19 with Double Dipper not far behind. The good news was that we all finished in under 1:39, which was impressive given we were nearing the end of our workout. (It’s always amazing what a little competition can do to improve performance.) YHC was contemplating another exercise, but McRib made a motion to retrieve the cones which was quickly seconded, before YHC could act. Undeterred by the min-mutiny, we headed to the covered area on the side of the school for 75 Calf Raises, 25 Dips, 15 Derkins, and 20 Box Steps. We then moseyed to the front for….
Mary
Box Cutters x 20 IC
Freddy Mercuries x 20 IC
Various stretching exercises
COT/BOM
We closed with a brief name-o-rama.
I appreciated the opportunity to lead and all that this group does to push me to improve.
Peeping Tom is on point for the Fartlek and Pyro has Bushwood.