At 10 minutes to 7am, PAX began showing up for some HIM brotherly beatdown at the County and the toy box did not disappoint. We had a total of 8 warrior PAX the came in to partake. Some of the things we learned this morning: 1) The toy box didn’t contain the same types of toys we remember as a child (except for maybe Abacus – I think his real name might be Spartacus!). 2) I need a heavier kettle bell (some disagree with me). 3) Box Jump Burpees look WAY better on paper than in real life. 4) My jump rope sucks. And 5) a 600 pound roll of industrial conveyor belt material is extremely H-E-A-V-Y!
I love the feeling of soreness after a workout. It makes me feel that I stepped out of my comfort zone and made progress. I hope that this morning’s workout provided activity that the PAX will feel in the morning while having a lot of fun.
PAX: Gilligan, Fungi, Selfie, Abacus, Big Bird, Woody, Mama’s Boy, Cowboy (Q)
Workout
Short mosey to warm up area, then warm up with the following:
- 25 SSH
- 15 Grass Grabbers
- Downward Dog Calf Stretch with each leg
- Kendra Newmans
- Arm Stretches
The Thang
Consisted of 2 different circuits: the “Toy box” and an AO tour. We did 3 trips through each.
“Toy box”
The Toy Box consisted of 8 stations (1 for each PAX) in the St. Als BB court area. Each PAX took a station. The slam ball station led the count to 10 while the other PAX performed their respective station with AMRAP until the slam ball PAX was done. Then the group rotates 1 station until all PAX got to share each toy in the box. Stations were:
- 10 X 30 pound slam ball that was lifted above head and then slammed to the ground as hard as possible engaging core.
- American hammers with 8 pound medicine ball AMRAP
- Deep merkins with coupon base AMRAP
- Coupon shoulder press AMRAP
- Arm curls with 20 pound dumbells AMRAP
- Battle rope work AMRAP
- Jump rope OR rows with coupon AMRAP
- Kettle bell swing with 12 pound kettle bell AMRAP
AO Tour
After a round through the toy box, it was a half mile mosey around the AO with 3 stops along the way:
Stop 1 – 10 box jump burpees (a burpee with a box jump on a bench at the end), 10 inverted rows, and 10 big boy sit-ups.
Stop 2 – 20 tricep dips, 20 curb calf raises, and 20 LBCs
Stop 3 – 30 SSH (1 count), 30 second plank, and 30 2-count flutter-kicks
Back to the toy box, rinse and repeat.
COT
Ended on time with CoR, NoR, announcements, and intentions. After BoM and shout out to the SkyQ, we were out! Thanks to the PAX that showed up this morning…I was honored to Q.
BONUS: We got some quad work done by dragging a 600 pound roll of conveyor belt material about 50 yards for St. Als to move it out of the way to the back of the coupon storage building.
F3 Louisville 