Five F3 veterans decided to rise and shine on Wednesday and head to City Park for some Foundry fun. Not sure where the rest of the usual Wednesday suspects were…rumor is one guy was painting his wife’s toenails and another rumor was that Team Millennial was up late watching a Jersey Shore marathon….no names mentioned. So after the disclaimer, we were off in a mosey down Roosevelt Mall with a pit stop for a quick warmup COP:
SSH x30, Arm Circles x20, Windmills x20, Goofballs x20, all IC
Mosey over to the Foundry for circuit exercises including the ones from the April Challenge (55 Merkins, 55 WWII Sit Ups, 55 Pull Ups). This was a 4 station circuit with both a rep count and a smartphone timer of 50 sec high intensity followed by 12 sec of rest and positioning. This allowed just enough time to work in all reps and kept the PAX in check. The four stations included:
10 Pull Ups (or modify with Negative Pull Ups or Jumping Pull Ups)
20 WWII Sit Ups
10 Burpees (make sure to use good Merkin form)
20 Squats
Rinse and repeat twice for a total of 3 rounds with plans to come back for more.
Trot over to the Museum ledge for:
Step Ups IC x15R x15L
Step Ups IC x10R x10L
Step Ups IC x5R x6L (#lagniappe #grumblingPAX)
Re-position on the Lelong Dr median for an Indian Bear Crawl:
Russian Twists 2 rounds
Pickle Pounder 2 rounds
Crunchy Frog 1 round
High Plank 1 round
Time was ticking so any plans to return to the Foundry were nixed. So off we went back towards base with a quick detour at the Refinery for:
Pull Ups (Reg, Neg, or Jumping) AMRAP for 1 minute
PAX then lined up for an Indian Run back to the flag.
COT to seal the deal on another fine morning with F3.
Always a pleasure to lead!
Tool
