Q: Pyro
PAX: BlackDog (F3 New Bern), Hog Slat, Pyro
FNGs: None
COUNT: 3
We convereged ao-the-refuge and ao-the-bear at ao-the-bear for some cold action. YHC rolled in at 0657 with BlackDog (F3 New Bern) not far behind. We had some temptation to #FakeTheWorkout but #Accountability won out and we slapped a beatdown together on the fly…
WARM O RAMA:
SSH
Lightpost lap to warm up
Imperial Walkers
Another lightpost lap
Carrot pickers
Sun-facing Sun Gods
THE THANG
#1- Merkin Ladder
A simple concept, but exhausting…
Start at the end of the parking lines…
Mosey to line 1- 1 Merkin; Backwards run to start, 2 squats
Mosey to line 2- 2 Merkins; Backwards run to start, 4 squats
We did the whole way across, which was 10 Merkins and 20 Squats on the last round
#2: Head to my ride, pick up a pair of matches bricks.
Mosey to the covered area to the right of the school for some TABATA action:
With the bricks, lay on a concrete box for brick fly’s for 70 seconds
“90 seconds of rest” which was a run out to the big parking lot, burpees, mosey back, lunges for the rest of the time.
We did 5 rounds of this, and at the end were joined by Hog Slat
#3: Station Nation- More Tabata (70 seconds of work)
Station 1- Irkins on the bricks, on the concrete box
Station 2- Brick bent over rows
Station 3- Bulgarian split squats
“Rest” = 3 Burpees plus rest- 45 seconds
We did 9 rounds, so all Pax got 3 rounds of each
MARY:
At this point it was past 0750 so we moseyed towards the front, where a Young Scholar was running late for the ACTs and we moseyed to guide her to the right doors.
At this point, gassed, we called it (there was an ab exercise or two in there)
We counted, named, and prayed.
It’s going to be cold in the days ahead Pax, but post anyway! We’ll warm up quick!
Love you mean it.
Pyro