3 PAX arrived for a high intensity, low running workout in the rainy gloom of a Saturday morning. No mention of the lack of several regular PAX on 4/20.
PAX: Bagger Vance, The Jeweler, BoyBand (QIC)
Bagger Vance started the morning off with a Murph (which he was finishing during WOR). This turned out to be a mistake, as YHC had planned a Cindy based workout (which is essentially a Murph without the running).
WOR:
Quick lap around the parking lot in the rain followed by: SSH x50, good mornings, willy mays, baby arm circles, big arm circles, and some shoulder stretching
Thang:
Round 1: Cindy – AMRAP – 20 Minutes: 5 Pull ups, 10 Merkins, 15 Squats
Intermission: 3 sets: 10 toes to bar, 10 WW1s, 10 Hello-Dolly’s
Round 2: Cindy (variation 2)
1st half – AMRAP 10 minutes: 5 Back arches*, 10 Dry Docks, 15 WWis
*To perform a back arch: lay supine on the ground, push your elbows back into the ground to raise your back up. Do not use your abdominal muscles for assistance. Hold for 1 second, then release.
2nd half – AMRAP 10 minutes: 5 Commando Pull ups*, 10 Dry docks, 15 WWIs
*Commandos are done by placing the hands on the bar facing each other and pulling up with the head pulled to the side of the bar, alternating sides with each rep
Mary: Flutter kicks x20, Alabama Prom Dates x20, Plank
Time
Mumblechatter: Thanks to BV and the Jeweler for letting me lead this week. We kept it pretty straight forward and relatively dry. Good opportunity to share what has been going on in our lives while still getting a great strength workout in. BV with extra T-claps for basically doing the equivalent of 3 Murphs.
REMEMBER, NEXT WEEK WE WILL BE AT FT. NEGLEY DUE TO THE MARATHON.