Corewood

Ten pax showed up in the gloom for another Norwood beatdown.  There was one re-born FNG who had only posted once it was a year ago.  So a disclaimer was given letting him know I’m an idiot.

Warmup:
– 15 SSH IC
– 15 goofballs IC
– 15 imperial walkers IC

We moseyed up to the track behind Belmont Middle.  I wanted to do a workout to help prep everyone for the Belmont 5k next weekend.  So I had a variation of mile repeats.  We would do four laps, on each lap we would accelerate on the home straight, jog both turns and then do a different exercise on the back straight.  Lap one we did crab walks, lap two was lunges, lap three was bear crawls and lap four was zombie walk.  Plank for the six.

After the first mile we had a count off.  Still had the same ten we started with.  Then we had five exercise to do over the next five minutes.  If you finish the reps early, you had a break until the start of the next minute.  The exercises were:

• 10 burpees
• 20 monkey humpers
• 10 merkins
• 20 jump squats
• 10 CDDs

Then another mile repeat with the same exercises.  Another count off and we still had all ten.  Then we did another five minute segment with the following exercises:

• 20 single leg squats – left leg
• 10 derkins
• 20 single leg squats – right leg
• 10 werkins
• 20 squats

Keash and Shad Rap did their best siamese twin impression during the single leg squats.

We didn’t have enough time to complete another mile, so we just did two laps with the pax picking the exercise of their choice on the back straight.

Then came my favorite part of the beatdown.  I knew my good friend Tool Time would be there so I wanted to come up with a unique name for this part of my workout.  I came up with an original name of for this portion – Core Time with Norwood.  Queash quickly renamed it to Corewood.  We did the following exercises for 60 seconds AMRAP with 30 seconds of rest in between:

• Crunch frogs
• Protractors – 180 degrees was the most common
• LBCs
• WW II situps
• Pretzel crunch
• Flutter kicks
• American hammers

Tool Time said you needed to go all the way down on the american hammers.  Wheezy pointed out that is something Tool Time seems to be good at.

We then moseyed back to the flag for the pledge.  I was a little disappointed we ran out of time and didn’t get to do the wind sprint portion to simulate the end of the 5k.  Maybe next Q.

Announcements:

– Belmont 5k next weekend
– Tuna 200 in October
– Speed For Need donations

Prayer requests:

• Our brothers doing the MudRun

COT

Thanks guys…had a blast like always!