This morning”s workout was inspired by Stickman and his love for doing short sprints and then stopping to do a series of exercises and repeating that formula. YHC has a love affair with the greatest exercise of all, the burpee. So what better way to combine these 2 ideas than to run and then deconstruct the burpee and then do burpees. Three men showed up early to get it done.
Warm Up
SSH
WMH
Squat
Merkin
In and Outs
Jump Squats
Burpees x10
ME
Deconstructing the Burpees with burpees
Starting at the bottom of the parking lot…
squats x10, merkin x10, In”n”Out x10, Jump Squat x10, 2 burpees
Sprint to the middle of the parking lot
squats x10, merkin x10, In”n”Out x10, Jump Squat x10, 4 burpees
Sprint to the top of the parking lot
squats x10, merkin x10, In”n”Out x10, Jump Squat x10, 6 burpees
Lizard Walk to the other side of parking lot
squats x10, merkin x10, In”n”Out x10, Jump Squat x10, 8 burpees
Sprint to the middle of the parking lot
squats x10, merkin x10, In”n”Out x10, Jump Squat x10, 10 burpees
Sprint to the bottom of the parking lot
squats x10, merkin x10, In”n”Out x10, Jump Squat x10, 12 burpees
Lizard Walk to the other side of parking lot
Paint the lines of the parking lot
starting at the bottom of the parking lot
run down each parking space line, side step across parking space, backpedal to the end of the line, 1 burpee
repeat down the parking lot
Grab a cinder block
2 minute AMRAP Z press (overhead press while seated)
merkin with 1 hand on cinder block, switching hands x 20
bent over row x20
Romanian dead lift x 20
Curl x20
Z press AMRAP till time is up
Mary
Ito led stretches
Great fellowship with a small group
Announcements
BOM
With only a 3 man army this morning the workout went really quickly without much of the natural rest that you get when you have a larger group. During the workout Spooky mentioned that this is how some of the men who may gravitate towards the back of the pack feel. By the time they get done the Q will usually move on to the next thing and those guys don”t get the rest they need. It was a good lesson in thinking about sweeping the six and making sure that everyone gets that rest that the guys at the front got while waiting. YHC thought of something his dad used to say when doing a race, ”Start out slow and then ease off.” While my dad was partially joking he was making a bigger point of taking your time and not trying to smoke through everything. Thinking about the whole group and the time that you have together because it will pass you by quickly.
Moleskin
Discussions of pushing F3 deeper into Chatham County by starting an AO in Pittsboro.