YHC intended for this workout to be a good taper for the upcoming Spartans who are racing this weekend. After a full year all-in on F3, clearly dialing it back is harder to do than I thought. 14 PAX, including three FNG”s, showed up ready to go.
Warm-up:
SSH x 25
Arm Circles forward and back x 12
Willie Mays Hayes x 10
Mountain Climbers IC x 20
Merkins IC x 20
One lap around the AO
The Thang:
We started with an oldie but goodie rendition of Sting”s Roxanne. The pax had to do a burpee each time Sting belted out “Roxanne”. YHC downloaded the song this am and possibly got the re-mastered version. Sting called her name more frequently than I remembered.
lap around the AO again.
Stopping at the playground we did 5 sets of nickels and dimes
10 Merkins and 5 pull-ups
Lap around the AO
Stopping at the Wall we did 3 sets of box jumps x 20 reps followed by single count dips. 30,25,20 reps
The FNG”s were all looking at each other thinking what have we gotten ourselves into at this point.
Running out of time we moved to the hill for some DORA. YHC completely miscalculated the time we had left and called for 100 burpees, 100 merkins, 100 WWII”s. This was done in pairs while one partner ran up the hill and back down. We had to call for Mary after each pair finished the Burpees. I owe the Pax 100 WWII”s and Merkins.
Mary
30 IC flutter kicks
25 IC Russian Hammers
4 sets of 20 second hold superman”s
Announcements:
No Animal House tomorrow. Please converge on Bastille for Major Payne”s final Q.
Ball of Man
Prayers for Lo Pair and all the Pax who are travelling to VA for the Spartan Race.
Aye,
AJ