Just the three of us. For a cold winter-y workout.
I dove out of the car at 5:31. Douille has been on my case to move that alarm clock up to 515 instead of 517. 3 weeks in a row – getting to the AO 1 min late. This time I’m the Q so it kind of sucked.
Who has the Q? I do! of course but nothing clever or fancy for this one. After a long day of parades on Sunday – Bacchus, Thoth, Okeanos, Mid City – I was up in the gloom to burn some toxins from my body.
We started with a 1/4 mi mosey for a standard COP. I told you – nothing fancy here just a traditional F3 post. Originality will have to wait for Wednesday.
SSH, Imperial Walkers, Merkins, Mountain Climbers, Squats x 25
Then we mosey’d 1/4 mi to the row bars. Rows OYO, Inclined Merks OYO, and the 30 step ups set the pace. Since we were 3 this was perfect. **Note to self – 30 step ups take longer than 20 rows.
Then we mosey’d again. Here we did Douille’s Sprint Training. Run 3 of the arrows on the track and on the 3rd arrow sprint to the next arrow. We did that 6 times. I needed a rest after 6 so we circled up.
We did Side Lunges x 20, Squats x 20, Peter Parkers x 20, Iron Cross x 20, Leg Raises x 20
Then we mosey’d to the benches. At the benches we did – Sideways step ups x 20 left**this was significantly harder than I thought it would be! , dips x 20, sideways step ups x 20 *right, hip slappers x 20.
Short 1/4 mi mosey to the golf course spot for some MARY.
Here we did LBT, LBC, Flutter, Pushthroughs, Parker Peters, Plank Jacks, and Penguins x 20.
Then we long mosey’d to the pull up bars.
AT the PULLUP bars we did the Nip/Tuck special. PIMPS.
Pull ups x 10, Imps x 15, Merks x 20, Plank Jacks x 25, Squats x 30.
Big push to get us to the virtual flag. There was a lonely sad clown running that we decided was our mark to chase down. The 3 of us sprinted to catch SAD CLOWN. Mission Accomplished by all 3.
Mulligan kind of quit early (just sayin’ – Im wathcing 😉 )
After that we circled up for the COT and ended this quiet workout.
Tclaps to Douille and Mulligan for showing up for me – so I wasn’t alone.
