The Presidents day long weekend was taking a toll on Pax numbers. No one was around. YHC even tried the don't worry we will have some light stretching and a slow jog routine. No-See-Um was a HC so I knew I had one.
Warm-O-Rama:
A cold 33 degree start had me wondering at 5:11am would anyone actually show, No-See-um arrived and shortly after Devito entered, we had 3. We set off on a lap around the school, run, side shuffle's and a few SSH to get us warm and back to the parking lot.
The Thang:
I had 2 Workouts of the day planned and knew the bear crawls and burpees would be a hit. Set up the parking lot with a 100 yard length, 50 yard as a halfway.
1 burpee, run to the 50, 10 mountain climbers and bear crawl to the 100. 10 LBC's and squats for the 6. Repeat 5 times going up in number each time, 20, 30, 40, 50. Staying warm was not a problem today.
2nd workout of the day was a simple body work in place.
100 SSH, 1 minute plank, 20 shoulder taps, 20 LBC's, 20 Carolina dry docks and finish with a 1 minute plank.
Now for the meat and potatoes of this beat down. Mosey over to the track.
Ascending ladder of PAIN - 4 rounds
40 Squats, 30 LBC's, 20 Mercans and 10 burpees, take a lap around the track after each lap.
Next round - 80 Squats, 60 LBC's, 40 Mercans and 10 burpees and a lap.
Next round - 120 Squats, 90 LBC's, 60 Mercans and 10 burpees and a lap.
Next round - 160 Squats, 120 LBC's, 80 Mercans and 10 burpees and a lap.
We finished with about 4 minutes to spare, mosey back to flag for some Mary. Flutter kicks, dying cockroaches, American Hammers and six inches.
COT:
Great to have Men out there today pushing themselves. Prayers for Devito and Family as they journey through a new stage of life with juggling Children and Parenting. Prayers to lift up all of F3 and anyone dealing with adversity and strife.
Naked-Man Moleskin:
That extra 15 minutes on a mid week beat-down can really push you into the pain cave. Glad I took the Q and got better. SYITG
