So I’ve used this workout once before, but it was on the day after the College Football National Championship and only 1 other pax showed that day. Since said pax is now on the IR, I figured why not bring it back out and share the pain with others.
Warm Up:
Who’s got time for a warmup?!?! Long mosey around the parking lots ending at the softball fields.
The Thang:
I thought about messaging Dolph to ensure he brought the cinderblocks back to the AO for the workout, but decided to roll the dice and planned to modify as needed. Dolph didn’t bring the blocks, but luckily there were exactly 8 blocks for 8 pax in the AO this morning. Must have been meant to be!
3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. Used cinderblocks during strength exercises for added fun. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed to the parking lot and back to keep moving.
Set 1:
3: Squat Press & Curls
2: Burpees & High Knees
1: Crunchy Frogs
Set 2:
3: Lunges & Merkins
2: Plank Jacks & Fast Feet
1: America Hammer
Set 3:
3: Squats & Dips
2: Side Straddle Hop & Mountain Climbers
1: Flutter Kicks
Set 4:
3: Overhead Press & Tricep Extensions
2: Squat Jumps & Seal Jacks
1: Supine bicycle
Finished with 3 minutes remaining and moseyed back to start to close out.
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As always I appreciate the opportunity to lead. As always I appreciate the pax who show and push me to better myself. Thanks for the support to keep pushing the rock!