This morning started a little slow. I thought I started my truck, but when I came outside, it was still covered in frost. After about a gallon of windshield washer fluid, I was able to see most of the road, and able to drive off.
I arrived at the Boondocks to find the parking lot relatively full. In total, 13 PAX participated in the workout. Yankovic, Brown Water, Fungi, Single Source, Steve-O, Natty Light, Jitterbug, Jolly Rancher, Glowsticks, Virginia Slims, Tudors, Lady Bird, and I got to listen to some one hit wonders while we worked on the main thang.
COT: SSH, Downward Dog, Toy Soldiers, Overhead Claps, Kendra Newmans, and Michael Phelps.
THANG: We divided into groups of 3. One PAX from each group would start at a station. I had 3 different stations.
Station 1: The pusher. This station had upper body exercises consisting of Merkins, Air Press, Carolina Dry Docks, Balloon Pop Shoulder Taps, and Superman (The Balloon Pop is something I made up. PAX pretend to pop a balloon, holding it for 3 seconds. Think butterflies.) PAX would complete 20 of one exercise then proceed to relieve PAX at Station 2.
Station 2: AMRAP of the lower body exercises, until relieved by the pusher. Exercises consisted of Squats, Lunges, Monkey Humpers, Mountain Climbers, Single Leg Deadlift, and Glut Bridge. When relieved, mosey to Station 3.
Station 3: AMRAP of the core exercises, until relieved by your partner. Exercises consisted of BBSU, Flutter Kicks, V-Ups, Nolan Ryans, Box Cutter, and Freddie Mercury.
We continued to cycle through until we had completed all the exercises, and that left about 5 minutes for MARY.
MARY consisted of American Hammers, Gas Pumps, and an extended plank, with left side, right side and a normal plank.
ANNOUNCEMENTS / INTENTIONS: It was a rough start, but once we settled in, I think everything went fine. I built this weinke with the idea that 2/3 of the PAX didn’t have to count, and could let the mumblechatter fly. I’m not sure the weinke pushed the upper threshold of anyone’s heart rate, but I don’t think anyone got cold either.
Until next time.
Captain Crunchberry
F3 Louisville 