Keep Moving

12 men made it out to enjoy this beautiful weather at Midoriyama.  Personally, this is one of my favorite AOs, and I encourage all to try it out.  It can get challenging with the heat of the summer, but the park is spread out and provides us with many beatdown options.

Warm-Up: 

None needed. A quick explanation of how today’s workout would go, then let’s mosey

The Thang:

I enjoy a good workout that keeps everyone moving, with little downtime.  Our time is limited, so to get in a good variety of exercises I feel you must keep things moving.  With that in mind, today’s workout was geared towards that.  Basically I explained to the pax that we would mosey 1/4 mile , complete a set of 5 exercises, mosey 1/4 mile, 5  exercises,  and continue this cycle until I say stop.  I wanted to complete this with very little downtown, and push the pace.  My weinke consisted of these exercises.

1/4 Mile Run

5 Burpees, 5 One Leg Burpees, 5 One Leg Burpees, 5 Walmart Burpee, 5 Wolverine Burpees

1/4 Mile Run

10 Merkins, 10 Diamond Merkins, 10 Hand Release Merkins, 10 Werkins, 10 Mike Tyson

1/4 Mile Run

20 Squats, 20 Jump Lunges, 20 Bobby Hurley’s, 20 Monkey Humpers, 20 Smurf Jacks

1/4 Mile Run

30 CDD, 30 Mountain Climbers, 30 Shoulder Taps, 30 Plank Jacks, 30 Peter Parkers

1/4 Mile Run

40 LBCs, 40 Flutter Kicks, 40 American Hammers, 40 Dying Cockroaches, 40 Freddie Mercury

I had planned to continue this, and go back down the exercise list but decided to Omaha this.  It was taking longer than expected, and I wanted to get in some other things.  Here we took a short mosey to the playground area.  Triple Nickel is called with the exercises being 5 Pull-Ups, 5 Derkins, 5 Jump Squats.   Complete this 5 times.

Once that was complete, another short mosey to the bleachers at the horseshoe pits.  We would do the following exercises here:

15 Dips (IC), 15 Step-Ups (IC), 15 Incline Merkins (IC)

10 Dips (IC), 10 Step-Ups (IC), 10 Incline Merkins (IC)

5 Dips (IC), 5 Step-Ups (IC),  5 Incline Merkins (IC)

Still with a couple minutes to spare, short fellowship mosey to the flag area.  Circle up and do a little Burp & Merk. Start with a traditional Burpee with 1 Merkin at the bottom, then complete.  Drop back down for a second Burpee with 2 Merkins at the bottom, then complete.  We would have time to pyramid this up to 10.  Time up!!

Annoucements: Mt. Mitchell hike 5/19, Belmont Classic 5k 5/25, Memorial Day Murph 5/27

Prayer Request:  All pax, expecially those who have lost loved ones

Nameorama

Honor to lead today!  Always look forward to getting out here with my F3 brothers.  Stay disciplined men, and encourage someone to keep pushing that rock.

Sister Act