6 PAX, all men among men, arrived for a post-monsoon beatdown. Fortunately, the rains had passed and the temperature felt great. This wasn”t gloomy at all!
Warm-up
Run to the center of the soccer field
SSH x 20
Windmills x 10
Good Mornings x 10
LBAC x 10
The Thang: Gloom Dial
Imagine the soccer field as a great clock. Standing at the middle, the two goals represent 12:00 and 6:00. The upper right corner was 1:00, the benches 2:00, the mid right line 3:00 and so on and so forth around the field. The concept was to run to each mark on the clock, do an exercise and then run back to the middle, where you would do 5 burpees.
All of this is performed with some classic rock in the background. We found out that classic rock includes ACDC, Led Zeppelin, etc but also some lesser known classic rock groups: Kid Rock and the Gorillaz. Who knew?
12:00
Run to the goal for suicides. Run to 18 and back, 50 and back, other 18 and back, full field and back. Mosey to mid-field for 5 burpees.
1:00
Run to the far corner for ab work. Never let your legs/feet touch the ground
Flutter kicks x 20
LBCs x 20
Russian Hammers x 15
Run back to mid for 5 burpees.
2:00
At the bench: 30 dips, 20 Irkins, 10 Derkins
Karaoke to and from this station.
5 burpees in the middle.
3:00
Lunge walk to the sideline at midfield for a Jack Webb
Merkin pyramid from 1 to 10 with inverse pyramid of shoulder presses 10 to 1.
Run back to mid for 5 burpees
4:00
Back to the next bench, Karaoke style for:
30 dips, 20 Irkins, 10 Derkins.
Karaoke back to 5 burpees
5:00
Run to corner. More abs without putting feet down
Box Cutters x 20
Freddie Mercury x 20
6″ leg bobbers x 15
Run back for 5 burpees.
6:00
Run to other goal. Bear/Crab suicides. Bear crawl out, Crab walk back. 6, 12, and 18 yards.
Mosey back for 5 burpees
7:00
Run to the next corner. Abs? Nope, time for legs.
30 air squats, slow with good form
20 squat jumps
10 Donkey kicks
Back to the mid for 5 burpees
8:00
Oh wait, there are more benches? Yep.
30 dips, 20 Irkins, 10 Derkins
Back to middle for 5 burpees
9:00
Other sideline at midfield
WWII Pyramid
1, 2, 3,…..9, 10
Back to mid for final set of 5 burpees.
10:00 and 11:00, as expected, we didn”t get these final two stops. Traditionally a full gloom dial is doable in a full hour and we only had 45 minutes.
Mary: Was incorporated into the above Gloom Dial
COT: Prayers for Slow Pitch and his wife and new child.
Moleskin:
Kudos to those who were able to resist the new temptation that #thebullpenis. You guys represent the studliest of all our PAX. Tobacco Road is truly the original Thursday workout for F3 Durham!