17 PAX showed up on the first real fall morning. Temps in the 40’s were cold to start but absolutely fantastic once we got going. So excited at the idea that the humidity may be behind us. YHC is suffering from bursitis of the elbow. I am on the mend but am still supposed to be resting my arm and not doing all things F3 that would normally irritate it. So, it turned out to be perfect that I can Q the workout and protect my arm. It hit me that I have never been to a merkin free workout so that was the original goal. Then, I figured I could take that one step further and make the goal to not put any pressure on our arms at all so we never end held a plank. While it was strange, it turns out you can still have a pretty solid workout and we will be feeling this below the waist for a while.
Warmup: SSH, Imperial Walkers, Squats, Willie Mays Hayes, Jump Squats
The Thang:
Line up on field. 50 squats, then lunge walk all the away across two fields, broad jump back across 2 fields, 25 jump squats
Suicide across both fields cut into 4 sections
Full lap around all fields – half backward/half forward
Circle up for abs: Flutter kicks, Russian Hammers, Freddie Mercuries, Rocky Balboas
Line up for round 2: 50 alternating lunges, then lunge walk all the away across two fields, bunny hop back across 2 fields, 25 jump squats
Repeat suicide
Circle up for Mary: Flutter kicks, Russian Hammers, Freddie Mercuries, Heels to Heaven
COT: Prayers to Lo Pair and his impending surgery today