PAX: Mama’s Boy, Ashley, Cratchit, Honey Do, Red Card, Holy Roller (R ), My Pleasure, Scratch-N-Dent, Fergie (Q)
Weather: 37, with a light and mostly consistent rain.
With a brave 9 showing up for a rainy morning workout, we took a short mosey to the covered section by the playground to get warmed up. There, we did 40 SSH, 10 Grass grabbers, some down dog/runner’s stretch and finally some Michael Phelps.
This was meant to be flexible, to allow the Pax to work hard, but also adapt a bit as they wanted. This was planned as 2 sets, each with up to 3 rounds. Each round represented a number of reps each member of the Pax would need to knock out. After completing the reps, the Pax took one lap. Each lap was 1/2 mi around the property. Each round was:
Round 1 – 100 reps
Round 2 – 200 reps
Round 3 – 300 reps
Set A was; Burpees, Merkins, Pull-ups, Gorilla Squats
Set B was; Man Makers, Coupon Squat Thrusters, Curls, Coupon Swings
To accomplish the full rep count for each round, there were only 3 rules when selecting how to divide the total rep count amongst the 4 exercises:
- No more than 50% can be of one exercise (ie, for 200 reps, only 100 could be gorilla squats)
- Must do each exercise of the 4, for a minimum of 10% of the reps (ie, for 200 reps, at least 20 must be burpees)
- Reps can be completed in any order; that is, not all pull-ups had to be done at once.
With those rules, we set off starting first with Set B, the coupon set. I called the switch around 18 minutes, as everyone was finishing Round 2 and heading off for the 1/2 mi run. We picked up at Set A, of which we were able to accomplish the first Round (100 reps) and a run.
Coupons were put away at 6:14, and we circled up.
CoR, NoR, Announcements (upcoming Ruck – check Slack), and Intentions. Thanks again to the County for having me out.