The Garden is a great AO, one with hills built upon hills. The PAX are always looking to push themselves and this workout was no exception.
When I had originally signed up to Q, I had a new workout idea and to my knowledge had not been done there yet. With my right foot needing to heal before my second mini marathon on November 7, I had to move to my potted plant heavy workout. It is my signature workout like a Backflop “run heavy” or Viking’s “Viking Ship”. So far, the potted plant tour has made its way to the County, Vets and now the Garden. So what is or will be your signature F3 workout?
It was a cool fall morning with temperatures below 50 degrees. Here is the 10 PAX who participated: Subprime, Wabbits, Uncle Rico, Jimmy Neutron, Cornerstone, Huggies, Catfish, Abacus, Wet Bandit, and Meter Maid (Q).
I gave the disclaimer and we did a quick COP with Mountain Climbers IC, Toy Soldiers IC (a County classic), Arm Circles and Michael Phelps OYO.
The main thang was the heavy potted plant workout. The potted plants real name is Sorinex Center Mass Bells. All in all there was 260 pounds of potted plants and nearly 500 pounds of total weight. Here were some of the exercise we did with them – stein holds, boxing, tricep extensions, rolling rows, curls, overhead press, squats, bench press, vertical chops and man makers. Also had some GoRuck sandbags for uneven farmer carry (20 and 40 pounds), a 60 pound sandbag for squats, another 30 pound Rucker for merkins and a 20 pound slam ball. The push exercise was the 30 pound ruck with 50 pound potted plant going around the Garden parking islands. We returned the weight back just before time was called.
We did COR and NOR. We did announcements and intentions. I believe this might be the first back blast I completed the day after.
As Whitney has said, God doesn’t do random. I had an intention for a close friend dealing with a rare autoimmune disease. He had a virtual call with a specialist later in the day and reported back great news late last night. God is Great! We concluded with a Our Father.