3 PAX at the Marsh this morning, arriving to a near perfect 61 degrees. Mumblechatter before warm up was of course IronPax, and JV was telling his tales of Saturday.
Mentioning his sister’s wedding happening this weekend, the tie in was perfect since YHC had already planned to borrow some ideas of a recent workout and modify it for the Marsh. We could have made the tradition work since Waterpik was wearing something blue and JV is new. But YHC is not old, and no one knows what a sixpence is.
Warm Up: Walkout plank merkin hold x 10. (Standing position, bend at waist, touch the ground and walk out to plank, merkin, walk back up = 1)
Mosey to the lakefront stopping for SSH, IW, Self-Love x10
Lakefront Wall: Freak Nasty/ Bulgarian Split Squat L/R leg 12,8,5 IC
Rips: wall sit + 50 air presses; 25 Calf raises OYO
7’s at Rips stairs: T Merkins bottom, SMC top. JV guessed where this came from, one of Steve’s favorites.
25 calf raises OYO
Lakefront Wall: Freak Nasties | Copperhead Squats IC 12,8,5 IC
Mosey back to the Marsh, stopping at the first 3 intersections for bear crawls and 5 Merkins. Jog to the Marsh for another round of Wall sit and 50 air presses
Mosey to playground for 7’s: Pull ups and LBC’s
Count, Name, and Pik prayed us out.
Announcements: 7 Year Convergence October 16th at City Park/Mothership
Thanks for letting me lead – Akbar
