6 PAX posted on a morning with a distinct scent of fartsacking in the air as track club participants from last night failed to show. But Rudy, Surge, and SOGO stood in the gap and made their presence known.
And, we should all give serious TClaps to SOGO who has made four straight posts after being an FNG on Monday at Rock City. Is that a record??
We also heard Tclaps in order for SFx professional f3 sign he brought last night. Well done!
And, by the way, you know you are an F3 faithful when you phone auto-corrects your typing on unrelated words to “Derkin”.
Enough mumble chatter, here’s…
the thang
After disclaimer, mosey around brightly lit-up fountain.
Warm-Up COP
All IC
SSH x 35
Windmill x 20
Arm circle
IW x 20
Mosey down path towards levee near street
20 – 10 Tabata
3 sets of 20-10 Tabata. 20 seconds on one workout, 10 second rest, then 20 seconds on the other, 10 sec rest, and repeat for two more identical reps.
First Set
Plank jacks
Seal jacks
2nd Set
High plank to elbow and back
Stationary running
3rd Set
Mountain climbers
Imperial squat walkers
PAX moseyed down hill, with lunges mixed in.
Gathered by concrete planters on lakefront. A rather lame attempt at a relay race followed. YHC needs to learn how to count concrete planters!
1st Race
2 teams of 3.
Pax separate among concrete planters and did derkins while first guy ran, tagged, next guy, and other started running. Went down, and on way back men at planters did Russian twists. First race ended.
2nd race
Longer version of the first with hipslappers replacing twists.
Moseyed to pull up bars.
Johnny Cash Ring of Fire
PAX held boat position while on pax did set of 10 pull-ups. Rotated.
Pax finished with dolly/flutter routine (low dolly, flutters, then high rosita dolly) and half burpees (two legged mountain climbers).
Prayer for Awesome and his family for their upcoming adoption proceeded, and an awesome sunrise (unrelated to Mr. Awesome) sent us on our way.
After the COT, YHC did his best RY impression and attempted to EH 4 guys in the vicinity of the AO. Hopefully it bears fruit.
The Gang of Four you reference was certainly taking advantage of F3 hospitality as they ran their circuit around Tool’s pull-up bars!
Great workout, Bubba. Core-day 2 of 3 done, looking forward to Saturday am.