Another steamy morning in City Park last Wednesday. A spot opened up on the Q schedule a few days prior so YHC hopped on it since it looked to be a light turnout (The Plunge got bumped to Wednesday as well) and would pose the right set of conditions for a bit of a change-up that I’d been stewing on. After rustling up some gear and coupons the day before, YHC departed the abode that morning on a four-wheeled contraption that would be the centerpiece of the workout. After a detour for gear placement in a nearby parking lot, YHC made it to the flag where he was greeted by six of F3’s finest.
After the disclaimer, we took a “Capri Lap” around the Roosevelt Mall circle to accommodate the latecomers and gathered on the baseball diamond for a quick warm-up:
SSH x20
Arm Circle x20
Windmill x20
Bear Crawl around the bases from 2nd to home plate
Then a mosey in the opposite direction as usual to the uncharted waters of the Tad Gormley Stadium parking lot. There we were greeted with a four-wheeled friend (see pic below) along with added bonuses of cinder blocks and other goodies.
What would come next was first inspired last year when YHC had to push a mechanically inept golf cart home from City Park with my daughter steering. It was a grueling task that at the time I thought would make for a great F3 workout. I’ve had it on the radar for a while but knew it would work best with a small PAX, maybe 8 or less. YHC also installed a push bar on back the accept the F3 horsepower that would be used to propel this thing around the asphalt. After a few minutes of setting up the 7 stations, here’s what 7 PAX did:
Station 1: Timer – Push golf cart around the four corners of the parking lot (approx 150-200 yds…with speed getting up to “mosey” pace)
Station 2: Steer golf cart w/one hand while squeezing a hand grip strengthener w/the other, switching hands half way. Rudy made this strenuous exercise look easy by adding the “foot on the dashboard” pose while sipping imaginary lemonade.
Station 3: Squat Press w/ Cinder Block
Station 4: Alternating Dumbbell Curl (choose either 20lb or 12lb)
Station 5: Jump rope (this brought the sweat)
Station 6: Block Press Crunch (in Dying Cockroach position)
Station 7: Cinder Block Curl
After knocking out two rounds of these, time was looking tight so we opted to run around the parking lot for Round 3, picking up the cones in the process. No people or golf carts were injured that morning but we did manage to decapitate a cinder block.
Mosey back to the flag for a COT.
Always great to lead.
Tool
