Core Principle #3: Held Outdoors: Rain or Shine, Hot or Cold. F3 is easy when the temperatures are comfortable, say the 50’s to about 70 and without precipitation. In the winter months when it gets into the 20’s and 30’s, maybe add a layer or two to survive past the warm-up, but mix in the rain and the cold? F3 quickly turns into “F-that!” Such was the case this morning with the temperature cooling in the mid-thirty’s and a front delivering a steady deluge of rain. Hunchback and I agreed to swap workouts this morning but there is minimal shelter near to the Schiele Museum parking lot, so we discussed our best options to deliver a steady beat-down to any idiot willing to escape the fartsack (#leading). The contingency location of the First Presbyterian Church Portico would become the spot for the workout. I took the first half and Hunchback the second. Here is how the morning began.
Warm-up:
IC x 10: Toy Soldiers, Imperial Walkers, Arrows (missed you SA), Monkey Humpers aimed at the Ruckers arriving late. Now that Whoopee was there, time for Gravel Pickers. Since Whoopee and Roscoe disdain for the “warm-up” and opted for merkins, I extended the reps to 16. Next up on the warm-up list was Merkins (don’t f with the Q). No mosey, let’s get to work; split into partners:
Partner 1 grabs a jump rope; Partner 2 performs the exercise. 30 seconds on, 12 seconds to switch for 3 rounds of:
- HR Merkins
- Mountain Climbers
- Apollo Ohno
Heartrate is now elevated, let’s hit the cardio with a Every Minute On the Minute (EMOM):
- 10 Squats
- 5 Burpees
- 10 Merkins
This is a grind of steady work with limited rest before the next round begins. Scheduled for 10 rounds I had to Omaha after 8.
Next was the strength and core portion of the workout. There were 10 stations and a number of dumbbells, kettlebells, blocks, or bands to use. Timer was set for 40 seconds of AMRAP work with 20 seconds of rest to recover and prepare for the next station:
- 21’s – use a stretch band: 7 curls to halfway, 7 curls half to shoulder, 7 full arm curls
- Bent over flies
- Romanian Deadlift: 5 right, 5 left, continue rotating for the time
- American Hammer – use the medicine ball or weight
- Single Arm Shoulder Press x 5 while opposite arm does a static hold of a dumbbell/kb; switch after 5, continue until time
- Tricep chop – lie flat on ground, chop left, center, then right side AMRAP
- Reverse crunch w/ block or weight
- Hammer curl to Shoulder Press
- Palm up Renegade Rows
- Squat to Press (i.e. Thruster)
That was my time, giving way to Hunchback who’s playlist was not really Pain-Labish. He claimed the theme was cold or rainy – but slinging steel to Katy Perry is not really the vibe – even Whoopee agreed!
So I owe Hunchback a Q. I’ll scout for improved weather and look forward to seeing the Pain Lab regulars so I can test them for a full hour.
Thanks to the 10 other HIMS that posted in the miserable conditions. It certainly made the time go by in a much better way than if I had been solo.
