7 PAX gathered on a brisk Tuesday morning for a slow burn of a full-body workout designed to get you beach ready just in time for spring break.
QIC: Princess Aurora
PAX: Formica, Grisham, Howitzer, It’s Just Lunch, Pumpkin Spice, T-Cell
THANG:
Disclaimer and mosey to the track for a warmup lap and COP:
- SSH x 20
- LBAC F x 10
- Overhead Press x 15
- LBAC R x 10
- WMH x 20
Phase 1
PAX gathered ’round the jungle gym to embark on an EMOM circuit hitting all major muscle groups as well as the aerobic system, all to the sucré sounds of mostly French electro house. PAX perform reps as prescribed and rest for remainder of minute. Exercises as follows:
- 0:00 – Pull-Ups x 10
- 1:00 – Hand Release Merkins x 15 – upped to 20 for second set onward
- 2:00 – Big Boy Sit-Ups x 15
- 3:00 – Squats x 20 – scaled up to 1.5x Squats for second set onward
- 4:00 – 200m Run
RnR up to 25:00
Phase 2
Quick jog over to track gate and down Bernie Incline for a leg afterburner. Iron Mikes x 10 (2=1) followed by Bernie up to gate and jog back down. People’s Chair for six and go again x 2 for 3 rounds total.
Phase 3
Indian Run back to parking lot and circle up for 4MOM:
- APDs x 10
- Boxcutters x 10
- LBCs x 10
- Shoulder Taps x 10
- Jane Fondas x 10 ea
COT/BOM
MOLESKINE:
Glad to have Howitzer back out, and great effort by all throughout the EMOM circuit. T-claps to Pumpkin Spice for pushing the pace on the 200s and also to Grisham for providing Spice with a riveting final 200 duel. As predicted, the 200m rest period was the shortest and added an extra level of difficulty to the pull-ups. At first glance, the workout didn’t seem to intimidating, but after witnessing Grisham shed a layer each round, YHC started to feel better about his Q.
BULLHORN:
Continued prayers for IJL’s friend, Formica’s dad, and Howitzer’s M.
Upcoming: Grow Ruck 27 here in Nashville – 04/29 – 05/01. Kick off the weekend with some HIM over beers and hot chicken, wake up Saturday for a morning workout, dive into the four quadrants of Preparedness in the F3 curriculum at GrowSchool, and embark on an overnight ruck designed to you push beyond your comfort zone and accelerate your leadership. Hit up Big Bang and Tampa Libra with any questions, and be on the lookout for some promo videos.
PA out.