Conditions: 58 degrees | Clear
PAX: Cat Scratch, Charlatan, Flo, Hutz
Q: Pipeline
When Pipeline was training for his first Spartan race, when F3 Roanoke was just a gleam in Dunphy’s eye, he wanted a full body workout that didn’t involve going to the gym. What he found was the Tony Stark Iron Man workout, which alternates upper and lower body exercises and throws in some core work and cardio. Today’s goal was to put the PAX through as many F3-enhanced Iron Man circuits as possible in one hour.
The Thang:
Pipeline promised no running, so the PAX yogged at fellowship pace to the far end of the track near the bleachers (a necessary piece of workout equipment). To Cat Scratch’s dismay, there was no warmup, and the PAX immediately launched into the workout.
Circuit 1: SSH IC x 30, Merkins IC x 10, lunges IC x 10, dips (on the bleachers) IC x 10, squats IC x 10, Big Boys IC x 15, Burpees x 10 OYO, forward elbow plank x 60 seconds.
Circuit 2: SSH IC x 45, Derkins IC x 10, lunges IC x 10, dips (on the bleachers) IC x 10, squats IC x 10, Big Boys IC x 15 with an elbow to opposite knee twist, Burpees x 10 OYO, right elbow plank x 60 seconds.
Circuit 3: SSH IC x 60, Merkins IC x 10, lunges IC x 10, dips (on the bleachers) IC x 10, squats IC x 10, Big Boys IC x 15, Burpees x 10 OYO, left elbow plank x 60 seconds.
(Insert various Cat Scratch complaints about the quantity of SSHs)
Circuit 4: SSH IC x 75, Derkins IC x 10, lunges IC x 10, dips (on the bleachers) IC x 10, squats IC x 10, Big Boys IC x 15 with an elbow to opposite knee twist, Burpees x 10 OYO, plank x 60 seconds.
Circuit 5: SSH IC x 60, Merkins IC x 10, lunges IC x 10, dips (on the bleachers) IC x 10, squats IC x 10, Big Boys IC x 15, Burpees x 10 OYO, forward elbow plank x 60 seconds.
This took us exactly to 7:30. Recover. Recover.
Individual exercise totals (IC=2 movements):
SSH: 540
Merkins/Derkins: 100
Lunges: 100
Dips: 100
Squats: 100
Big Boys: 150
Burpees: 50
Planks: 5 minutes
Announcements:
Sept. 11 stair run on Sept. 10 at River’s Edge. Arrive at 5:15.
Sept. 15 Mud Run CSAUP
Sept. 11 and 25: F2 opportunity at Deschutes to benefit Pipeline’s nonprofit. After work to close.
Flo took us out. Name-o-rama on the walk back to the cars. Coffeeteria at Dunkin.
An honor and a privilege on beautiful late summer morning!