PAX: Cat Scratch, Palmolive, Pinky, Dunphy, Frack, Pipeline, Seabiscuit, FNG Sam (that is his real name)
Q: Puffs
The Warmup: Jog from parking lot to the deck. Up the stairs to 1, back down to G, toy soldiers 1/2 way up the ramp, backwards run to the top of the ramp.
Circle Up: SSHx25 IC. Willie Mays Hayes x 10 IC. Windmill x 10 IC. Mountain Climber x 20 IC. Merkin x 10 IC.
Up the stairs to 4.
The Thang
My oldest son’s explanation of a PE class last week provided inspiration for today’s workout. In the 3rd grade ‘PACER’, they have a set amount of time to run to the end of the gym and back, and you continue to do so until you can’t make it in that set amount of time. At last check, no PAX are in 3rd grade, but I liked the format. With the help of a tabata timer and a speaker, we got after it. PAX was universally disappointed that there was no music. Who knew Cat Scratch was an Adele fan?
3:00 Minutes per round (Why 3 minutes? It sounded good). From the 4th floor:
Round 1: Run across the deck, down to 3, back across deck, back up to 4. 25 Merkins
Round 2: Run across the deck, down to 2, back across deck, back up to 4. 20 Merkins
Round 3: Run across the deck, down to 1, back across deck, back up to 4. 15 Merkins
Round 4: Run across the deck, down to 3, back across deck, back up to 4. 25 Squats
Round 5: Run across the deck, down to 2, back across deck, back up to 4. 20 Squats
Round 6: Run across the deck, down to 1, back across deck, back up to 4. 15 Squats
Round 7: Run across the deck, down to 3, back across deck, back up to 4. 10 Burpees
Round 8: Run across the deck, down to 1, back across deck, back up to 4. 5 Burpees
Round 9: Run across the deck, down to 1, back across deck, back up to 4. Just to mix it up, 10 jump squats
Idle time in between rounds was filled with planks, people’s chair, Jack Webbs, and overhead claps.
Up to 6 for Mary:
Single count leg lifts 0-45 deg x 15
Single count leg lifts 0-90 deg x 10
Flutter kicks x 20 IC
LBC x 10 IC
LBC left elbow / right knee x 10 IC
LBC right elbow/ left knee x 10 IC
Oblique crunch right elbow/ right knee x 10 IC
Oblique crunch left elbow / left knee x 10 IC
1 burpee OYO
Recover Recover
Welcome FNG Sam! (that’s his real name, not his F3 name) We seemed to be lacking creativity this morning (I’ll chalk it up to the workout), so punted Sam’s naming to Wednesday. See slack for brainstorming.