Warm up:
Circle up at 5:30 for quick warmup; something like: SSH, imperial squatters, slow merkin, WMH
The Thing:
Mosey to the benches at Weaver Street Market: rear elevated split squat, hip extensions, dip, derkin x15 then x10
Mosey to “the wall” for wall worms. PAX line up on one side and start jump squats OYO. One at a time 1 PAX would wall worm to the other end of the wall and start WW2s OYO. When all PAX had traveled down then we started the same operation in reverse (travel back) and restart the jump squats. Travel down again and start supermans OYO (instead of WW2s).
At this point YHC then got worried about the time and decided to mosey before wall worming back to the start. It turns out that this was the wrong call for a couple of reasons. First, I needed some filler at the end of the workout. Second, this caused Ito some distress since his workout was not properly balanced (two times down, only one time back). Let’s all pull together to help him out if he starts running in circles this week.
Mosey to the bottom of the Carr Mill employee lot for a variety of exercises and either sprinting or traveling up the hill:
Sprint up, mosey down; pattycake merkins, sprint up, mosey down; wheelbarrow up, mosey down; Australian snow angles; sprint up, mosey down; lunge up, mosey down; maybe a few more?
Mosey to the pullup bar: two PAX do 10 pullups while other PAX do other exercises OYO (box cutters and friends); x2
Mosey back around to AO with several OYO burpee stops. Also included one stop for imperial squaters, where YHC failed miserably to count in cadence. Seriously, it was probably the worst cadence count for an exercise in F3 Churham history.
Mary: WW2s & plank sequence to 61 minutes—whew!
COT:
It was an honor to lead this group; these guys are a real inspiration to a new guy like me.
Two PAX brought up health issues with their parents. This is something that all of us have gone through, are going through, or will go through. These are tough situations for everyone involved. If nothing else it is comforting to know that we are not alone in dealing with these challenges.