The storm may have held a couple in the sack, but neither snow nor rain nor heat nor gloom of morning stays these 6 pax from the swift completion of their appointed rounds. We do go in circles a bunch at The Vortex. I suppose that’s why it as named The Vortex.
I was thinking that exercise professionals likely combine exercise more thoughtfully than I know how to. They apply their knowledge towards combination that will optimize performance towards the accomplishment of a goal. We’re not always working towards a goal, like a Spartan or other race, so I decided to set forth goals for the beat down. There were:
- Get our heart beating hard
- Get our skins sweating
- Make quitting cross our minds
- Make us sore by lunch time
Personally, I hit max HR by the third corner of the first round of the build-a-burpees. Sweating is a given for me, but the shirt did require ringing out before getting in the car. I broke cadence of burpees and squat thrusters for a couple extra breaths; I’m counting that for goal #3. We’ll just see if I made 4 of 4.
Warm up
Lap with karaoke, high knees, bitt kickers, SSH, WMH, windmill, shoulder touches, plank jacks, 10 burpees OYO
Giddy Up
- Playground circuit – pull ups as the timer. 2 rounds at 10 count and 1 at 5 count.
- Pull ups
- Dips
- Swerkins
- Build-a-burpee Escalator/pyramid – 5 count for rounds 1 and 2; 10 count for round 2. We had “recovery” LBCs and box cutters in between sets.
- Merkins
- Merkins, squat thrusters
- Merkins, squat thrusters, squat jumps
- Merkins, squat thrusters, squat jumps, burpees
- Monkey Humper ring of fire. Pax held low squat complete ring of 2, 4, and 6 count Monkey Humpers.
Mary
Break dancer, high/side/low/high/side plank, crab cakes