Pax (4): Glauc, Fanny Pack (R), Charolais (R), Shuttlecock (Q)
20 degrees with a pretty good wind: by far the coldest day of the year. Proud of the Pax that showed up. Since none of my fellow Baysiders were able to make the convergence last month, I thought I would bring the convergence workout to them. Except for just a couple of slight variations, I was able to do that. So…
Mosy to school courtyard for COP:
20 SSH (IC)
20 Abe Vagotas (IC)
Plank stretching
20 Merkins (SC)
Mosy to other side of school:
Workout 1: Mary… (We moved under the portico to try and block the wind, which did help)
30-second plank
30-second forearm plank
(10) Merkins IC
Return to plank & perform (10) left leg Peter Parkers/Mountain Climbers IC
(10) Merkins IC
10-second plank
Recover
Rinse & repeat switching to right leg Peter Parkers/Mountain Climbers IC
1 to 4 ratio up to 10 to 40
Big Boy Sit-Ups
Rosalita’s
Workout 2: (Moved out to the parking lot, and you could definitely feel the wind out on the open plains. 🙂 )
Round 1
(5) Jump Squats
Lunge Walk 30 yards
(5) Burpees
Run back 30 yards
Round 2
(5) Jump Squats
Bear Crawl 30 yards
(5) Burpees
Run back 30 yards
Rinse & repeat
Workout 3: (Moved back under the portico)
Tabata with four different exercises. Give all effort for 1-minute for each exercise & then take 10 seconds to recover before going into the next exercise…so on & so forth.
Exercise 1: T-Merkins for 1-minute
10 seconds recovery
Exercise 2: Squats for 1-minute
10 seconds recovery
Exercise 3: Bonnie Blairs (jump lunges) for 1-minute
10 seconds recovery
Exercise 4: Burpees for 1-minute
10 seconds recovery
Workout 4: (Mosy around to the other side of the school to where we keep the coupons)
Coupons…
Round 1
(10) Full Halos
(5) Manmakers
10 seconds recovery
Round 2
(10) Coupon Swings
5 Manmakers
10 seconds recovery
Round 3
(10) Strict Coupon Curls
(5) Manmakers
10 seconds recovery
Round 4
(10) Thrusters
PAX held the squat at the bottom until Q said: “Up!”
Closed with count-o-rama, name-o-rama, prayers and intentions.
F3 Louisville 