The Q didn’t get his alarm set right, but fortunately lives exceeding close to the workout, so when I woke up and saw 5:26 on my watch, I was only 4 minutes late to the workout. The PAX knows my workouts so well that they even started doing burpees all on their own. Since everyone had rested before I got there I decided we wouldn’t need any 10 counts during the workout.
5x Burpees
10x Goodmornings
10x Imperial walkers
10x Merkins, Widegrip, & Diamonds
The thang: Always gotta start with a Cardiac Lap. Fortunately there was construction on the peanut so that lap got to be extra long. Finished the Cardiac lap at the nice field and went straight to the benches for some arm work. Split into 2 groups and alternated merkins and derkins (15 – 10 – 5). Next set was low dip hold position on the bench and low hold reverse plank on the ground (2 rounds). Next set was Ircin on the bench and mountain climbers on the ground (15 – 10 – 5 cadence count).
While moseying to the goal box with arms over head, I informed the PAX that I was never a ladies man and was never any good at 7 minutes in heaven. So to make up for my short comings as a adolescent, I decided to create a F3 “7 minutes in heaven”. As I am writing this, I think, I need to put some true thought into this idea and formalize the exercises so this can be recreated the whole F3 world over. Anyway, the idea was to be nonstop active for 7 minutes, with the goal of keeping the heart rate as elevated as possible. Staying between the end line and 18 line we did some combination of the following exercises: Burpees, airsquat, lunge walk, bear crawl, line jumps, jump squats, donkey kicks, maybe something else? About 3 minutes into the time I looked at my watch only to realize that the new stopwatch feature on my smart watch pauses when the screen turns off (Lesson to future Q’s: check your equipment before the workout) So the 7 minutes today was more of a rough estimate.
The 3rd station was back in the parking lot with the curbs, we did some top taps to keep the heart rate going while I tried to figure out what to do next. I made a decision that turned out to be more difficult that I anticipated. We did an 11’s pyramid with Merkins and Shoulder Taps (the Q had to take a break in the middle to finish).
Then back to the nice field for Mary. Did we go to the nice field because it is soft??? Nope, went there for Cardiac’s version of Mary. We did some flutter kicks, then sprint to the far end of the field. We did some LBC’s and Hello Dolly, then backwards sprint to the end of the field. We did some J-Lo’s and headed back to the cars for 5 more burpees some heals to heaven and name-O-rama.
COT: Prayers for all those PAX enjoying CSUP events this weekend, and reminder about the Durham Urban ministries drive.