We had 16 show up on this Monday which got YHC a little pumped. I just came off a very busy 2 weekends and was out of town in between. Throw in a half marathon, Joe Davis, and an out of town swim meet for the 2.0’s on top of that! Needless to say I was dragging to make it out this morning. All that changes in an instant when you see your brothers waiting on you.
We had 10 anxious P200 runners take off and 5 brave HIM follow YHC!
Warm Up in Cadence
- Plank then…
- Right Hand High
- Left Hand High
- 6 Inches
- Mt Climbers
Mosey to the Fountain for reps of the following. After each exercise run 1 lap around the fountain.
- Step Ups (10 each leg) IC
- 20 Dirkins IC
- 20 Low Slow Squats IC
- 20 Jump Squats
- 20 Bobby Hurley’s
- 20 Bomb Jack’s
- Flutters IC (led by Walker) lost count!
Mosey to the top of the Hotbox.
- Diamond Merkins IC
- Parker Peter’s IC
- Peter Parkers IC
Mosey down the Hotbox to the steps at the Amphitheater. We did ascending reps of the following starting with 1 rep at the bottom and ending with 12 reps at the top.
- Calf Raises
Here we paused and had conversation about how to fuel our bodies and the importance of staying balanced and listening to what are bodies tell us they need or don’t need. Everyone seemed to have an experience to share to this point. I vote Walker as F3 Rockregion’s certified sport nutrition and health expert! He brings a lot to the table!
We moseyed around the corner to the covered parking area with the bright lights and short ceiling. Here we did the following:
- B’s to the Wall
- Peoples Chair
- Peoples Chair w/ overhead clap
- Peoples Chair w/ overhead press
We moseyed back to the COT to accompany Burgundy as he needed to get a head start on the day.
We did the following while waiting on the runners to get back:
- 10 Burpees OYO
- American Hammers IC
- 50 LBC’s IC
Runners started appearing out of the gloom just as we finished up. I enjoyed this workout and visiting as many spots around town as we could. This stuff is fun and always should be. I think I have a great workout in the making for next time! Will you join me?
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P200 is coming!