It was a damp and gloomy Wednesday in City Park but fortunately we were spared any rain. Solid turnout with 8 faithful PAX of F3 and a not-so-solid turnout with the rest of the Wed am exercise enthusiasts that typically converge on that area of City Park. No boot camp crowd, no track team practice, only a few stragglers in site….this would mean we’d have the track to ourselves so YHC altered the route laid out in his hard drive. The high and almost dry track area would be much more enjoyable than the soggy grass that had been saturated with rain all week. Maybe YHC is getting weak or picky or maybe it’s just the flashbacks from the “Duck Diharreah” workout that had me questioning the morals of F3. Keeping the feet dry is always a plus in my book. As the PAX trickled in, we were graced by Amnesty’s reappearance after getting back from three weeks in The Philippines with the USMC. Thanks for your service and glad to have you back in the gloom. The workout in store was intended to hone in on the upper body and hopefully improve our pull ups, something YHC has always struggled with. After informing the PAX of what was on tap, then the disclaimer, and off in a mosey to the west side of the track.
Warmup (all IC):
- SSH x30
- Hill Billies x20
- Arm Circles x20
- Chinook Squats (aka Stripper Tease) x20
- Plank Roll x20
- Cherry Picker x20
Realign near the edge of the rubberized area (50yds long according to Google Maps). Usually we have to share this space with others but today it was all ours. Great surface for crawling and less slippery than the green alternative. Here’s what we knocked out:
- Bear crawl across
- Mosey back
- Crab Walk across (forward half way, backward the other half)
- Backpedal back
- Lunge Walk half, Bear Crawl half
- Mosey back
- Lunge walk half, Crab Walk half
- Backpedal back
Catch our breath and trot to The Foundry where we paired off into four groups for a circuit routine:
- Body Rows AMRAP
- Run to water fountain, grab a sip, Squats x20, run back (Timer, approx 1 minute)
- The “Shorty Special” at the monkey bars: Pull Ups x2, Merkins x5, alternate AMRAP
- Flutter Kicks AMRAP
Rinse and repeat for two rounds total. Make our way back to base with a detour for another COP that YHC hoped to squeeze in. In lieu of 6MOM, we attempted to do 5 Minutes of Cardio, aka Cinco de Cardio….five different cardio-packed exercises for one minute each:
- Up Downs
- Rapid Low Country Crab
- …….Ran out of time but hoped to also do: Burpees, Semi-Circle Mountain Climbers, and Side Hops.
Mosey across the track and back to the flag to commence another fine hump day beatdown with the PAX. T-claps to Griz for detouring to pick up a few pieces of litter near the sidewalk….gotta keep our AO’s looking good! Wrapped up with a COT.
Always a great way to start the day. Thanks for letting me lead.
Tool
