In designing this workout, I was not thinking ” thing will be a good sweaty beatdown.” It was. We also did quite a bit more running than anticipated.. and we incorporated some solid core work as well. It wasn’t until the end that I realized how sweaty the HIMS were. Iceman was melted, Catfish was swimming, grave digger was floating.. I had a good pink face going on.
Glauc Q PAX: Peach, Catfish, Scratch N Dent, Little Jerry (R) , Retainer, Uncle rico, Methane, Jitterbug(R), Iceman (R) , Gypsy, Double Down (R), Ashley, Huggies, Dynomyte! Nino, Grave Digger, Mr. Hat.
COP: Mosey to side parking lot, 5 BOYOS, 25 SSH (IC), Hamstring Hold (40 sec hold), plank stretching .
“Soul on Fire” SSH the entire song, Burpee on “soul on fire” – a staple warmup
Run to the Honeyhole (more than a mosey)
Partner UP : Each group get on smaller (7 – 10lb) rock and one heavier (15-22lb) rock
P1: 15 merkin rows (with rock) Right arm, 15 Merkin rows left arm, 15 sliders (a new exercise I just made up) With the smaller rock, stay in high plank and “slide” rock on ground to other hand (going back and forth) I like it.. Grab Big Rock 15 weighted squats. Rinse and repeat until partner returns
P2: Run over bridge and back (about a 3 minute treck) A little longer than I thought
Switch with Partner
Repeat the above (did 2 total sets of above)
P1: 15 side plank hold with arm raises – right side (while holding smaller rock – at finish your arm should be parallel with your body and arm is fully extended) . 15 side plank hold with arm raises – left side. 15 merkins. rinse and reapeat
P2: run over the bridge and back
run back to Flag
“Ring of Fire” Johnny Cash song. LBC the entire song on ever “fire” do a big boy
“Sorry Not Sorry” Elbow plank the entire song. on chorus move to high plank and do one merkin on every “sorry” . Sorry, not sorry.
In thinking about this, I think the PAX ran about 2 miles and at a pretty good pace. We all had sweat drenching from us.
Props to the “semi newbies” that came out today. Catfish, Peach, Ashley, Scratch N Dent, Retainer. Great to have you guys out.
COT, intentions, prayer and Glauc OUT!