This one is short and sweet.
PAX: Glen Ross, Sump Pump, Fridge, Jolly Rancher, Milton, Dauber, Jergens and Zima (Q)
Conditions: Hot with a chance of wet.
Warm Up: Since the amphitheater stage is currently been claimed by a flock of geese, we had to mosey to a new spot. Pax followed YHC around the circle to the path that leads to a nice little spot in the middle of the park. Burpees x 20, Grass Grabbers (IC) x 10, Abe Pagodas (IC) x 10, Sky Merkins (a regular merkin where you twist and reach for the sky at the top of the movement) (IC) x 20, Bird Dogs (from high plank position extend opposite arm and leg and hold for designated count) (IC) x 20, Around the World Lunges (IC) x 5, Copperhead Squats (IC) x 15.
Thang 1: While looking for a new warm up spot, i came across this wonderful foot bridge with spindles that were just about the right size for a hand so i figured we had to use them. This was a total experiment, but i think the PAX found merit in this exercise that i have dubbed the “Elevator Plank”. Pax get in merkin position and extend arms out to hold onto spindles so you are in a plank position with arms extended to the front. Move hands up spindles to the top and then back down. We did this five times.
Thang 2: A while back, Glen Ross showed us this wicked little hill in the park. Only about 10 yards in length, but quite steep. We partnered up and stayed here for a while as we suffered through some 11’s. Partner Merkins at the top, then down the hill for partner burpees (partner hi five at the top). Also, we bear crawled up the hill each time.
Thang 2: Back at the amphitheater we continued assent/descent theme with some work on the steps.
From the top of the amphitheater, box jump down each level 16, 14, 12, 10… reps until you get to the bottom and Bernie Sanders up the path back to the top. Rinse and repeat for two rounds.
Same concept with Squat Jumps (sit on the step and launch yourself up) on each level 8,7,6,5…reps until at the bottom and Bernie Sanders to the top.
Running out of time and we HAD to get this last one in. Partner back up and wheelbarrow up the amphitheater steps. Switch off as needed until both partners are at the top.
Meet at the top and almost two minutes to burn. Crunches for time until 6:15.
Circle back at the flag for announcements and intentions. My honor to lead these HIMS.
F3 Louisville 