#PainTrain
Frigid Wind this AM!
PAX: Double Humpee, Cat Scratch, Dunphy, Freddie Mac, Centrum Silver, Legz
Q: Legz
I finally organized a workout Pinky did when I first started with F3 and remembered how terrible it was.
Warm-Up: Too much warm-up time which meant less fun with the buckets. Mosey around to VTC and ran up and down the stairs at VTC and ran into the parking garage and performed various warm-up exercises; toy soldiers, side shuffles, imperial walkers, and then ran up to 6 where we performed SSH’s, WMH, FAC/RAC, and standing shoulder taps for Freddie Mac.
The Thang: Buckets of fun. I had organized four different bucket stations on the 6th floor of the parking garage. We would rotate to each one and perform an exercise that was determined by the bucket. Once we returned to the bucket we first started at, we would perform 25 SSH’s and keep rotating through the buckets.
Bucket 1: Bucket of 25’s: The Pax would pick a piece of paper that would determine what exercise they would do. 25 burpees, 25, monkey humpers, 25 big boys, etc.
Bucket 2: Roll a die. If it lands on 1-3, bear crawl down that many flight of stairs and run back up. If it landed on 4-6, run down that many flight of stairs and back up.
Bucket 3: Pick a piece of paper that would determine how many times you would run down the ramp to level 5 and back.
Bucket 4: Roll a die. If it lands on 1-3, multiply that number by 10 and that’s the amount of merkins you did. If it landed on 4-6, multiply by 10 and that’s the amount of squats you did.
I thought was this was a good workout because it wasn’t going to require a lot of running after a long run the day before, but failed to think about the running between buckets and the ramp running.
Returned to cars to perform a couple rounds of Mary. Recover, Recover!
Name-o-rama, COT.
Great job fellas!