8 great men joined in on an Honorary workout for the 12 runners and 2 drivers that completed the Tuna 200. There were over 200 reps, 36 exercises, and some fierce partnered-up competitive races. It was definitely an interesting workout. I may have gotten a little carried away with it to show them the RESPECT they deserved. One things for sure, I think each of us was challenged and that’s when and where growth occurs… Aye?!?!?!
WARM-UP: Toy Soldiers, Moroccan Nightclubs, Annie (10 count), Fairy Jacks (10 in cadence) and Mosey….
THE THANG:
Partnered-up competitive races, 3 legs to the race with each leg being 20 yard dashes. At the end of each leg, was an exercise. Did 3 rounds of this with each round having different exercises at the end of each leg. Exercises – CDDs, Sumo Squat Knife Hands, Merkins, Monkey Crunches, LBCs, Mountain Climbers, Burpees, Shoulder Taps. While one partner was doing the legs, the other ones would be rotating through different exercises – planks, squats, squat holds, etc…There was definitely some Omaha going on…And Mosey back to swing set near fighting yank…
Did a remix of Colonel Trautman with same partners, 10 merkins and 5 Wooly Worms, 3X. While one did the exercises, the other did elbow planks, and then we Mosey to near the water fountain…
Triple Nickle with 5 burpees run 30 yards then legs in full extension crunches, 5X and then, Ring of fire around the water fountain. Each person picked an exercise.
We ended all of this with an honorary set of 12 Merkins, in Cadence, for F3 Gastonia team in the Tuna 200
Well done gentlemen!
Slim Shady