YHC stumbled upon a good idea, or maybe its already known to everyone else, but was eager to try it out in the parking deck in the gloom this morning…
Warm up
- SSH x 20
- IW x 10
- Arm circles, both ways
- WMH x 10
- Merkins x 10
- 10 penalty burpees for Shake It’s late arrival
- SSH x 10
Main Event
Mosey to WSM for
- Dips x 10
- Derkins x 10
- Step Ups x 10 (each leg)
repeato
Mosey to deck for the focus of the ME:
Started on the ground floor. YHC called a method of travel to the next floor. First PAX there calls a cadence count exercise. Last PAX to arrive joins in for as long as he wants the exercise to continue, signals to PAX with signature “1-2-3” to halt the exercise. Travel to next floor, etc.
Floor 1 to 2: crabwalk. LBCs called.
Floor 2 to 3: traveling burpees. WWIIs called.
Floor 3 to 4: crawl bear. Shoulder tap planks called.
Floor 4 to 5: lunge walk. Freddie Mercuries called.
Floor 5 to 6: bear crawl. total blank on what was called.
Floor 6 to top (half): traveling merkins, switching halfway to lead with other arm. Plank at top. Roll into L arm high; R arm high; L arm and R leg up; R arm and L leg up; Star Plank L; Star Plank R.
In a throwback to last week’s epic stair beat down… run down stairs (but just one time). Mosey around carwash to greenway. Circle up for air squats x 20, to avoid being an arm-heavy workout (this balances things out, right?). Mosey down hill around playground to Sweet Bay Place hill for Hill Sprints (times 3) with first man up calling exercise, last man calling halt. Called: boxcutters, ? and ?.
Mosey to AO for Mary.
Keeping in line with the theme, called exercises by those who hadn’t called anything yet. Bows to Toes ring of fire; extended flutter kicks. Ten seconds of plank to get your moneys worth and finish right at 61 minutes.
COT:
Today’s Q was designed to physically remind us of the value of F3: Everyone is challenged at their level, no one is left behind. Lots of input by the PAX on exercises to bring new perspectives. Let’s continue to bring in new men, and take this example into our communities: strive to be the best you can be, bringing those around you with you.