Eight Wednesday regulars posted in the steamy City Park gloom this am. After the disclaimer, we were off in mosey down Roosevelt Mall. Circle up on the neutral ground for a warmup COP:
SSH x30 IC
Windmill x20 IC
IPW x20 IC
Arm Circles X20 IC
Low Counrty Crab x20 IC
Mosey over the the mini-foundry (or distillery or whatever it’s called???) for 3 rounds of the following circuit:
Pull Ups
Box Jumps
Dips on parallel bars
Burpees x8 (timer)
Hanging Knee Ups
Squats
Sweat was prevalent at this point. T-claps to Amnesty on the silent 30 second countdown. Well played and way to catch your breath.
Walk to the nearby cluster of steel NOPD barricades, grab one, and circle up in the field. YHC had been eyeing these up the past month and decided to try some exercises similar to Rock City. The sweaty hands of the PAX made for an awkward grip on the steel cross members but we decided to give it a go anyway.
Curl x10 IC (didn’t work well)
Squat Press x15 IC (worked so-so)
Sit up and touch top of barricade x20 IC (worked ok…slow cadence needed)
Bench Press Barricade x15?
Declined Merkins (feet on top of barricade) were next on the list but after a quick assessment of the barricade’s stability, we opted to play it safe and knock out some steel-free Mary:
Flutter Kicks x25 IC
Box Cutter x20 IC
Pickle Pounder x20 IC
Penguins x20 IC
Abort the remaining planned exercises w/barricdes since they seem to lack the wow factor. Lesson learned. Deposit barricades back to proper spot and take a recovery walk to Roosevelt Mall while raising the roof with air presses.
Line up for a half-mile Indian Run down RM , around the circle, and back to the flag. A few minutes left so we cranked out LBT x30 IC followed by a 2 minute plank-o-rama.
Announcements include upcoming Spillway Run on 7/17 and F3 sponsored Summer Series Race on 7/20. Also, the Q-List has some empty slots in the next few weeks so PAX are encouraged to sign up to lead. By committing in advance to Q a workout or run a race, one is less likely to fartsack and slack off.
Shout out and prayer included YHC’s son Brady, Awesome’s wife, and safe travels for those on the road.
It was a good way to start the day.
Tool
Next time maybe we can just run with the barricades! Somehow your sit-up to barricade gave me a raw coccyx (thanks a lot), must have been on a root.