Q: Diablo
Pax: (8) Charolais (R), FannyPack (R), Slide Rule, Birdie, Squid, Sadie, Schotzie, Diablo
Intro: YHC knew the temps were to be in the 20s, so I prepared a workout to keep everyone moving, while at same time stopping for some unique movements with sandbags and rucks. Well, even though it was dry and the house, and dry on the way, upon arriving at Bayside I realized it had actually snowed at Collins High School, and that all running paths were black ice. YHC assessed the situation, learned we wouldn’t be running anywhere, yelled Omaha! to no one, and pulled out every weight and toy I keep in my motor carriage and set up 8 workstations in the only grassy area I could find. (Yes, I get horrible gas mileage!)
After a disclaimer, we got started with:
COP
SSHs 20 IC
Plank Jacks 10 IC
Copperhead Squats 20 IC
Tempo Merkins 20 IC
(It was at about this time that Slide Rule came in hot, dang near taking out YHC’s trusty Honda in the process.)
Cherry Pickers 10 IC
SSHs 20 IC Double Timed
THE STATIONS
After that, PAX noticed 8 work stations that had been set up. Each PAX spent 75 seconds going AMRAP on the following:
Ruck Merkins (30 Ib)
Manmakers 60 lb Sandbag
Shrugs 50 lb dumbbells
Ruck Squats (30 lb)
30 lb kettlebell swings
Resistance Band Curls
Front Raises 25 lb plate
Front Squats 40 lb Sandbag
PAX performed a few sets of SSHs in between stations to keep warm and to keep the blood flowing.
Upon completing the work stations, PAX Partnered Up for one of my favorites, the Ace & Gary big boy sit ups / plank combination. P1 does 15 big boys while P2 holds P1’s feet in a plank. Switch, rinse & repeat for 3 full rounds.
Keeping same partners, PAX then performed 20 Booyah Merkins.
PAX next circled up for a finisher COP, which consisted of:
American Hammers 25 IC
Plank / Merkin Challenge (2 minutes)
Copperhead Squats 20 IC
Tempo Merkins 10 IC
Plank Jacks 10 IC
SSHs 20 IC (last 10 silent)
And that was a good 45 minutes of work!
PAX circled up for COT. Announcements were made and intentions were given.
As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 