PAX: BV, Floppy Disk, PSL, CAPSLOCK, Donuts, Vegemite, Funyuns, Big Stick, FTTAL, Pop a Lock, Karamazov, Prevac, Blue Mule, Venus, Skidmark, Brown Nose, Black Lung, Ludwig van Oshkosh (QIC)
I’m blanking on two others. Q fail — rake me over the coals for it.
28 degrees greeted the highly appropriate 20 PAX who were so excited for an #RF20 themed Q.
YHC makes no secret of the fact that he’s an ardent fan of Roger Federer. Each time the Swiss Maestro has won a grand slam, YHC has led a Federer themed workout, and today was no exception. This past Sunday, Federer won his record extending 20th grand slam and 6th Australian Open title. 20 and 6 would be our main numbers for the day.
Moseyed from the church up the left side of the main Ag Center loop to the top for WOR.
20 SSH
10 Good Mornings
10 WMH
20 Air Presses
20 Seal Claps
10 Butt Kickers
Thang:
BLIMPS (burpees, lunges, imperial walkers, merkins, plankjax and squats)
There are 9 speed bumps on the upper loop. PAX would do 20 reps of each BLIMP exercise at the 1st, 3rd, 5th, 7th and 9th speed bumps, and a 6th set of BLIMPS back at the start of the loop in front of the house. When all was said and done, a total of 120 reps of each.
Alternate between 20 WW1s and 20 Mountain Climbers until the 6 is in.
As Blue Mule would say: Simple, but effective.
Head back down to the playground for 20 rows and 20 hanging knees to chest. Since Fed went back to back at the Australian Open, it was a given we would do 2 sets of each exercise.
Plank for the 6.
Mosey back to the parking lot for Mary.
20 Flutter Kicks
20 LBCs
40 secs of low plank
Great work today. Iron sharpens iron, so the group pushes all of us to get better. Or as Nike would say, Betterer.
Keep El Maestro and his family in your prayers. His wife is battling the flu, they have a newborn, and he may have had another seizure last week.
Tough Mudder coming up in the fall. Contact Donuts ‘n Mish for details. If you act quickly, it’s only $400 right now.
Ludwig