9 PAX joined YHC for a non-wussy workout. For the most part we avoided the rain.
Run to the shelter
Hand Release Merkins-4 sets-30 seconds each-30 seconds recovery between
Dips-4 sets-30 seconds each-30 seconds recovery between
Merkins-2 sets-2 minutes each-60 seconds recovery between
Arms are smoked!
Butterfly situp-3 sets-30 seconds each-30 seconds recovery between
4 count Freddy Mercury-3 sets-30 seconds each-30 second recovery between
WWII situp-2 sets-2 minutes each-60 second recovery between
Core nice and tight now and that pivot spot on your arse is good and worn!
Prisoner jump squat-5 sets-30 seconds each-30 second recovery between
Lunge/Twist-3 sets-12 reps-30 second recovery between
Burpee-1 set-3 minutes amrap
YHC borrowed this format from a training plan Buidan and I are doing called Heavy Drop Training, look it up. It’s our first week but so far it’s been a good one. I’m sore everywhere that work has been applied and I ran my fastest 5 miler and 5k inside of that.
Announcements-Extinction run Saturday at 9, Strides of March run 3/6
Prayer Request-SA’s family, T-Square’s family, Stogie’s father, JK2’s family
To be a nasty day it ended up being a great workout. Other than the burpees there was very little cardio burn but it doesn’t have to be to be a good workout. I wore out the muscle groups we focused on. For some reason this workout was full of that’s what she said comments.