Q: Diablo
PAX: (8) Tin Cup, Red Hawk, Chicken Fried, Plethora, Babel, Who Dey, Wham!, Diablo
It was an easy morning to warm up, as you were guaranteed to sweat upon exiting the car. I was also in a mood to go old school today, just full body work, while taking the time to instruct the PAX on some basic movements and the importance of keeping the PAX together in certain movements.
I also understood that today was July 3, which is just a day before July 4, the date upon which, according to science, we celebrate Rocky Balboa’s win over Drago that ended the Cold War and secured America’s independence from the USSR and its communist infiltrates. I thought, what would Rocky do? I didn’t have a snow-capped Russian mountain for PAX to climb while wearing sweet leather jackets, so I thought he’d appreciate a run, some merkins, and some sit ups. That’s what we did.
COP
Split Jacks (20 IC)
Chain Breakers (20)
Mountain Climbers (20 IC)
Hamstring stretch
Groiners (10 IC)
Merkins (10)
Big Boy Sit Ups (15)
Thang 1
PAX ran over to CAL and partnered up. Partner 1 did AMRAP step ups on the benches while Partner 2 did 20 squats. After squats were completed, partners switched. Next round was Partner 1 doing AMRAP dips on the benches, while Partner 2 did 20 big boy sit ups. After sit ups were complete, partners switched. The PAX rinsed and repeated this for two full rounds.
Thang 2
PAX ran from CAL to the track. PAX then did an Indian Run around the track back to the tennis courts. PAX were strong this morning, all keeping a good pace, and worked hard on the (many) sprint parts of the run. With only 8 PAX, there were plenty of quick sprints. (This type of run presents awesome interval style training and really keeps the heart rate up.)
Thang 3
When back to the tennis courts, PAX circled up for more work.
Merkins (10) – PAX did these together, holding up and down positions to keep good form.
Bobby Hurley’s (15)
T-Merkins (10) – PAX again did these together.
Step Back Lunges (20)
SSHs – (20 IC – PAX did last 15 in silent cadence, perfectly, keeping rhythm and staying together. One of my favorite things to do in the Gloom.)
American Hammers (20 IC)
LBCs (29 IC – most random prime number I could think of to end on, but PAX being IC knew what was going on.)
4 minutes of planks, where PAX were instructed to get in a few merkins at random times to “rest” the plank.
PAX finished up at the flag for COT, NOR, and intentions. Who Dey explained his name as the 6, where we learned that he’s a big Bengals fan, believes the Browns have the best helmets in the league, and that Ray Lewis is according to him the best linebacker of all time. That dude evidently loves the AFC North.
As always, I’m honored to be a part of THIS, and am humbled to be able to lead you HIMs in the Gloom.
– Diablo
F3 Louisville 