The nice thing about the Iron Horse challenge is that you can recycle your Wienke at different locations and it’s still fresh. 13 HIM’s got to experience the escalator that I ran at the Garden and the Tank. Barney Fife, Cookie, Pope, Gepetto, Backdraft, Blueprint, Nugget, Seabass, Plumb Bob, Tiger, Glen Ross, Blown Coverage (FNG) embraced the 21 degree morning and all got better. Started with COP warmup of SSH’s, Imperial Walkers, DDog stretches and Merkins. I want to get the PAX warmed up so we went right into the Burpee, Merkin, Plank Jack Webb cycle. 1/4 ratio of merkins and Plank Jacks with each set starting and ending in the standing position. Hence the burpee part of the Webb. After we completed the 10/40 circuit everyone grabbed a coupon and headed to the main lot for the escalator. We performed an exercise with the coupon then sprinted across the parking lot for 10 Starchild jump squats then back to the coupons. Each set added a coupon exercise and an additional sprint. Here is what it looked like:
20 overhead presses – one lap with 10 jump squats.
20 presses, 20 curls – two laps
20 presses, 20 curls, 20 rows – three laps
20 presses, 20 curls. 20 rows and 20 derkins – 4 laps
20 presses, 20 curls, 20 rows – three laps
20 presses, 20 curls – two laps
20 overhead presses – one lap with 10 jump squats.
In the pre-blast I mentioned the workout would contain C4. The first parts were coupons and cardio. Once complete, we stored the coupons for the 3rd “C” of the 4-C workout.
Core work – Plank, Elbow plank, Mountain Climbers, side plank with arm up and reverse plank. From there we moseyed to the new play ground for some Mary work on the frosty mat. DaVincents, Pretzel crunch each side, Freddy mercury and heel – touch crunches.
That was a wrap so we named FNG – Blown Coverage and finished with announcements and COT. The last C – coffeteria and we were off. Until Next time – SYITG.
Vincent
F3 Louisville 