YHC rolled up to The Zoo excited to get the MOOOOve on. It was going to be a busy morning…and with a workout entitled “Well, this shouldn’t be too bad” the PAX had an idea that it was probably going to suck.
7 PAX this gloomy morning for a full body workout with 3 miles thrown in for good measure. Courtesy 😡🐄@paulknust @EngelbartsII @JCFrench83 #f3gr pic.twitter.com/qRKu8nkUoq
— F3 Grand Rapids (@F3GrandRapids) November 17, 2018
AO – The Zoo
Light Snow | 33 degrees | 83% humidity
[0530 – Core Principles recited. Disclaimer given to 7 PAX] – Bubblegum, Bald Eagle, Snoop, Kraut, Stalin, Dapends, MAD COW (QIC)
Warm-O-Rama
10 SSH (IC)
10 Cherry Pickers with a Back Clap (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 BBS (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 BBS (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 BBS (IC)
The Thang:
The goal of the workout was to keep the heart rate up for almost the entire time. So, the PAX went for a run of just under 3 miles. Along the way, we worked our upper body and core. The workout went a little something like this:
Run – Al Gore until the six caught up
10 BBS w/WWII Sit Up
20 Wheel of Merkins (5 each rotation)
Run – Al Gore until the six caught up
10 American Hammers
10 Werkins
Run – Al Gore until the six caught up
10 Flutter Kicks
10 Ranger Merkins
Q Note – We are now at the bottom of “THE HIDDEN HILL”
YHC tried to keep the PAX heart rate up. We averaged 120 BPM and maxed out when running the HIDDEN HILL and Sprinting to the finish.
Run halfway up the HILL – Al Gore until the six caught up
10 Mountain Merkins – While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.
Run the rest of the way up the HILL
Q note: The PAX followed Stalin, who again, decided to Rocky Balboa his way to the top. Craziness!!
Broken Wheelbarrow– Similar to a wheelbarrow. Partner one walking on ground with hands while partner two is holding only one leg, with the other leg free of held leg. This demands dramatically more core stability.
Run halfway back down the HILL
5 Mountain Merkins – While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.
Run – Al Gore until the six caught up
10 LBCs (4 count)
10 Diamond Merkins
Run – Al Gore until the six caught up
20 Wheel of Merkins (5 each rotation)
Run – Al Gore until the six caught up
10 BBS w/WWII Sit Up
Run – Al Gore until the six caught up
The shovel flags are finally now in sight, so….time for (everyone should thank Dapends for the idea):
Partner Up and SPRINT to the finish
Mary:
10 LBFCs – Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches.
YHC covered a portion of the Q Source (Q4.9) Missionality.Team – With Missionality, a sidewind is the same as a headwind. For the complete article, please follow the link below:
https://f3nation.com/2018/11/11/missionality-team-q4-9-2/
Count-O-Rama | Name-O-Rama
Announcements:
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MAD COW’s M has her first closing at the beginning of December
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The Q for Tuesday is open
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Santa Parade later this morning
So…it wasn’t too bad was it?,
MAD COW