“The only bad workout is the one you didn’t do” – Author unknown
Another strong turnout with the PAX this Saturday. T-claps to Worms for EH-ing a FNG and also to Coxswain for bringing his pops. T-claps to Rudy for a pre-thang mosey along with joining us for a COP and giving us a taste of classic Rudy before ducking out to help the in-laws. YHC had been kicking around several ideas and settled on a few themes for the day. Theme #1 would center around October being the awareness month for both Down Syndrome and breast cancer. YHC’s 13yr old son was born with Down syndrome, also known as Trisomy 21, which is a genetic disorder caused by the prescense of a 3rd copy of chromosome 21. This meant 21 would be our number of the day. We would also acknowledge awareness for breast cancer by adding in a few rounds of burpees as part of the “Burpees for Boobs” initiative led each October by the Spartan Race. After the disclaimer, Here’s what we did:
Mosey to grass area in front of sculpture garden for the pre-thang.
SSH X21
IPW X21
ABE VIGODA X21 (this progressed to windmills due to heckling from Rudy)
ARM CIRCLEs X21
BURPEES OYO X21
Then a briefing to the PAX on theme #2 which would involve a mosey around the 1.8 mile loop of the City Park amusement train tracks with stops along the way. By paralleling the tracks, this would lay the groundwork for our “staying on track” theme with some related inspirational quotes courtesy of Google. There were opportunities to modify the distance and the PAX planked to wait for the six at each stop. After starting the mosey near the tracks by the sculpture garden, the rest of the workout went as such:
Stop #1 – Refinery for a 4 minute, 4 exercise OYO circuit
PULL UPS X21
BODY ROWS X21
SQUAT JUMPS X21
BOX JUMPS X21
“You only fail when you stop trying”
Stop #2 – Prison Bars aka Tool Wall
CALF RAISES x35IC (keep ’em guessing)
HIP SLAPPERS x21 IC
CALF RAISES x30IC
Stop #3 – RR Crossing
LUNGE WALK to first light pole
CRAB WALK to second
LUNGE WALK to third
CRAB WALK to fourth
Stop#4 – Grass stretch near CP Ave.
BEAR CRAWL approx 30yds to oak tree
Stop #5 – Water Fountain
Plank and wait
Stop #6 – The two pedestrian bridges
Partner up with PAX#1 running over bridge, BURPESS x10…for the ta-tas, run back over on second bridge
while PAX #2 alternated between TIN SNIPS and LBT
“You gotta hustle for the muscle”
YHC hoped to work in 3 rounds of these but had to cut it short with 2 rounds due to lack of time.
Stop #7 – RR Crossing on the far end of the field from where we started.
“Even if you are on the right track, you will get run over if you just sit there”
Line up at first light pole for said exercises and mosey to next with decreasing reps at each one. This was an OYO circuit intended to be a brutal grand finale with 10 stops but had to be cut short. The altered version included:
CROSS FIT MERKIN x20, GROINERS x20 at first light pole
CROSS FIT MERKIN x15, GROINERS x15 at second light pole
CROSS FIT MERKIN x10….time expired around this point so back to flag to call it a day.
COT:
YHC also read the following: “During Down Syndrome Awareness Month, we celebrate the significant contributions that people with Down syndrome make to their families, to their communities, and to our Nation. We also salute the family members, caregivers, medical professionals, and advocates who have dedicated themselves to ensuring that these extraordinary people enjoy lives filled with love and increasing opportunity. As a result of these remarkable efforts, people with Down syndrome are living longer, more enriching lives than ever before”. – part of a statement released by The White House this earlier in the week
We also capped off the train track theme with YHC mentioning the importance of “staying on track” in life. This was inspired by the loss of a good friend 6 weeks ago who let his life and health get off track. None of us are immune to slips and stumbles in life so it’s always good to strive to stay “on track” and keep those people close to us “on track” as well.
Name-o-rama along with a welcome to FNG’s Bubble Wrap and Lasagna.
Moleskin: YHC was hesitant to structure a workout around a long run like this, never knowing when/if some “non-runners” may show up. I rolled with it even though a few of the new guys mentioned they’re not crazy about running. Gladly, there were a few shortcuts that allowed for modified distance and they still seemed to get in a solid beatdown. T-claps to Yankee, Walleye, and others for making sure that “no man was left behind” and keeping the rear PAX company. At times, I was occasionally the last guy in a mosey and was always appreciative of those that scaled back on their run to make sure to push me on mine. Now that I’m a little better shape than my early days with F3, I now find it very rewarding when I can reciprocate that favor to newcomers and strive to make sure they are felt both welcome and motivated.
Thanks for letting me lead.
Tool
