Thirteen Pax graced the gloom this morning in high anticipation of “Form Week.” As exciting as that sounds the mood was rather somber and in need of a boost. To wit: a workout full of isolated drills, time tested F3 moves and a few different skills thrown into the mix. First Up…was the warm-up.
We started with 25 side shuffle hops to get the blood flowing and allow the EC’ers to grab their broom sticks and join the COT. This was followed by shoulder rotation work with the broom. Next we focused on body alignment and hip mobility as we performed “Good Mornings” with the broom as anchor and guide for our perfectly straight spines. This was followed by Serratus work to introduce scapular retraction in the form of hollow body pushups and forearm plank serratus pushups. And with this, the warm-up was complete, the joints were lubricated and everyone was ready for the big dance!
We moseyed to the big parking deck.
Seven beautiful levels of fun awaited as we scaled the stairs and took a respite on each level to perform alternating slow merkins and burpees. We started with five and added five reps per exercise every two levels. There were groans, there were moans and after 50 each, Merkins and Burpees, we were blasted and ready to move on to the next adventure!
We moseyed to the outdoor amphitheatre.
We were presented with kneewalls and grass. Oh what fun! Our continued awareness of shoulder mobility was tested with an extreme form of Carolina Drydocks. We hoisted our nether regions high and attempted to “stack” our shoulders, backs, and hips. From here we performed two sets of 15 slow reps … feeling the burn with glee! Next up, time to travel and employ our new skill in movements that were not static. We performed traveling spider pushups over 20 meters. We then traveled back doing lateral Monkey Hops with a change in position midway. We finished our time on the Amphitheatre with a set of slow deliberate deep squats. The movements were awkward, the grass was wet/cold, and I am certain I was called a few names. Everyone got over it and we moved on.
We moseyed in search of some wall to continue our progression.
A short recounting of our skills culminated in handstands. Nothing fancy just 2 x 30 seconds of agony for already exhausted Pax.
We moseyed back to our starting area for abbreviated Mary: reverse WWIIs and back raises.
Ito announced the launch of a new workout (this Wednesday12/6) in Pittsboro @ Page Vernon Park. The park is located at: 110 Hillsboro Street, Pittsboro. We took a moment to reflect on the day ahead and I am thankful and honored to have Q’d the workout today.
As we complete this week and enter the holidays, now is the time to work on techniques that build strength, flexibility and mobility. Believe me when I say this work will grant you fitness gains and longevity.
‘Til I see you again in the Gloom….Peace!