There was only one AO where YHC had not Q’d so it was time to remedy that situation. I had posted many times at Midoriyama but never taken the opportunity to lead a workout here. Luckily it worked out to be on a triple digit heat index day. Because of this I wondered how many would show…….2 or 3?
No, this is F3 Gastonia and better yet, Midoriyama, where not only can we not count, we’re dumb enough to show up in this type of weather.
10 strong.
A little mumble chatter plus an actual legitimate disclaimer before the warm up.
Pledge
Quick in-cadence warm up as follows:
SSH X 10
Merkins X 5
Imperial Walkers X 10
Didn’t take much to get warmed up today…..in fact, it was probably completely unnecessary.
The Thang
Time for a little mosey to search out some shade. We moseyed down toward the trail/lake parking lot to the picnic shelter for some in-cadence rep work as follows:
Dips X 15
Squats X 20 (This became a recurring theme throughout the workout)
LBC’s X 25
Derkins X 12
Step Ups X 20
This was so much fun that we rinsed & repeated one more time.
Next was a mosey and YHC decided to cut the route short due to the heat to the closest baseball field for some Pole-Pole work. The trail was just a little more overgrown than the last time I went through there. My apologies to the PAX…..not the best choice. However, we had to walk briefly so maybe it was okay, except for the poison ivy.
We finally arrived on the baseball field and headed for the corner of the outfield for some pole/4 corners/Wolfpack Grinder type work. I couldn’t come up with a good name but here’s what I think we did:
10 Merkins – Run to the first pole
20 Side Straddle Hops – Run to the next pole
30 mountain climbers – Run to the next outfield corner
40 flutter kicks – Plank for the six
That was so much fun let’s do it again in reverse order. (I should add we had a few 10 counts thrown in due to the heat throughout our time together)
40 Flutter kicks – run to the first pole
30 mountain climbers – run to the next pole
20 side straddle hops – run to the last corner
10 merkins – Plank for the six
Dang…..still lots of time left.
Did someone ask for some squats?
15 Squats IC (I think I called 10 but Midoriyama math required 15) – run to the first pole – 20 merkins OYO – plank for the six
15 squats IC – run to the next pole – 30 mountain climbers OYO – plank for the six
15 squats IC – run to the corner – 40 flutter kicks OYO – plank for the six
Again
20 squats IC – run to the center field fence – 50 LBC’s OYO (not sure about this one) – plank for the six
Mosey back to the flag for one round of Mary.
Flutter Kicks IC X 40
One minute left…..it’s hot…….we’re done.
Anouncements. Prayer requests. Video name-o-rama.
It was hot and extremely humid today. The heat index was close to 102 when we started. I wasn’t sure what I was getting into before the workout but admit I felt better than expected in the heat. This is a testament to F3 that an average 47 year old can go out in these conditions and run around for 45 minutes like an idiot and not get sick. I thank all of you for pushing me over the past 2+ years.
Thanks for the water Sargento…….it was needed badly today.
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff