Conditions: 57 degrees, Humidity 98%, Wind 2.2 mph form ENE
It’s been a while since I have been the Q. I dusted off a favorite Pandemic Exercise, the Stack. There is more recovery built in than most F3 workouts. The idea for the recovery is based off the chapters about Maximum Sustained Power in the book Primal Endurance that Turbo Tax recommended to me years ago. The idea is to basically get a weight that is hard to lift, wear yourself out lifting it, then recover so that you can give it your all again.
The Thang:
Warm up – SSH x 20; Grass Grabbers x 10; Imperial Walkers x 15; Merkins x 10; Squats x 10; Peter Parkers x 15; Abe Vigodas x 10
The Stack:
• Hell Raisers x 5
• Hell Raisers x 5; Shoulder Press x 10
• Hell Raisers x 5; Shoulder Press x 10; Squats x 15
• Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20
• 2 min Recovery – Tree Pose
• Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25
• 2 min Recovery – Planks and Bridge
• Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30
• Stretching
There was a 20-30 second recovery between each exercise in addition to the 2-minute recovery between sets starting after the 4th.
Back to the flag to join up with The Boge, who had requested a private KnOT session with Scantron.
