I was excited to q up something for the N. Posh. In thinking about the “beastmode” workout, I tried to think about some of the things I normally did, just maybe ways to make them harder . 🙂
- Any workout at N. Posh is quite a bit tougher because of the terrain.. The hills there cannot be surpassed with any other AO in Louisville. Simply running around the area is harder.
Glauc Q
PAX: Dunphy, Catfish, Jitterbug (R), Banana Hands (R) (FNG), Carlton, Huggies, Nino
Conditions: Windy, windy, snowy, breezy, windy..
mosey down to lower parking lot
COT: 30 SSH (IC), plank stretching, 15 SSH (IC)
Thang 1:
“Brother” needtobreathe.. similar routine to what I did at convergence this spring? or was it last fall? i don’t know. partners start at opposite sides about 40 yards away. Run to “middle” 8 boo ya merkins, bernie sanders back, 2 burpess (this should be at start point) repeat the entire song.
“Uptown Funk” Bruno Mars: Similar to above. run to “middle” 8 Mexican jumping bean squats, bernie sanders back, 4 (2 pairs) jump lunges. repeat the entire song. Legs were toasty after this..
run to base of the incline entrance to the parking lot… 3 sets of AYG up the hill.. shew..
catch breath with plank streching .
Mosey to gazebo.
1:4 ratio 1 = Merkins 4= alternate between mountain climbers and shoulder taps
ie: 1 merkin, 4 mountain climbers : 2 merkins , 8 shoulder taps : 3 merkins , 12 Mountain climbers.. all the way to 10 :40… break after 6, 8 and 9.. shew.
1 minute supermans (methane smashers) 1 minute elbow plank hold
mosey back to parking lot
ab o rama (1 round)
Nice to see FNG Banana Hands!
Intentions/ Prayer Glauc OUT!
F3 Louisville 