Drag Race in the Park

Six F3ers showed up on our first cool morning of the fall, then the four Overachievers (ran 6 miles before the workout) joined the PAX as a personal challenge to the Q.  Then the beat down of the PAX (Overachievers especially) began…

The Thang:

Mosey to the Great Lawn-

Partner-up for 4 cycles of Gasers (Started with foot on the “Gas”)

Partner 1 – Gaser (four widths of Great Lawn at fast pace)

Partner 2 – LBC’s (OYO)

Switch

Plank and wait

Side Straddle Hops x 20 (IC)

Partner 1 – Gaser

Partner 2 – Flutterkicks (OYO)

Switch

Plank and wait

Imperial Walker x 20 (IC)

Partner 1 – Gaser

Partner 2 – Hello Dolly (OYO)

Switch

Plank and wait

Goofballs x 20 (IC)

Partner 1 – Gaser

Partner 2- Dr. W (OYO)

Switch

Plank and wait

20 Count

Mosey to Roosevelt Mall-

Plank and wait

Route 66 (“nice, easy stroll” through the Oaks):

Round 1:

Partner 1 – Copperhead Squats at each bench on right side of Mall (1 rep ascending up to 11 at the last bench), Mosey between benches

Partner 2 – Derkins at each bench on left side

Plank and wait

Switch sides and exercises

Plank and wait

Round 2:

Partner 1 – Step-ups (each leg is one rep)

Partner 2 – Hip Slappers (slap on each side is one rep)

Plank and wait

20 Count

Switch sides and exercises

Plank and wait

Round 3:

Partner 1 – Lunges (each leg is one rep) (6-11 reps)

Partner 2 – Dips on the bench (6-11 reps)

Mosey to Refinery for 1-2 sets of Pull-ups / Monkey Bars (OYO)

Mosey to the Flag

Shout-outs: Health of PAX (Amnesty achilles) and Tool’s son Brady

Q failed to give the Overachievers a “satisfactory workout” so they did 2 more miles.  The next time this Q will plan on 6 cycles of Gasers and Route 66 exclusively with leg exercises!