12 Steps of exercise

Weather: 80 with a nice fog to start with

11 Pax posted: Maize, DC, Cornwallis, Nomad, Brickyard, Zamboni, Short Story, Snooki, State, Khaki, and Motorboat as QIC

Disclaimer given

QIC started immediately with a nice run around the church down the back parking lot to the street to the long drive and hill. We did various arm circles, jumps, and reaches while jogging to warm up. As we ran up the long drive, we could see the various stations that were set up.

This work out was borrowed and adapted from something YHC had seen with F3 Grand Rapids back in May and had been waiting to pull it out.

Start at station 1 and then sprint to the top of the hill. jog back down and complete station 2 and then station 1 and then sprint to the top of the hill. continue down the hill. QIC knew that we would not hit every station but planned out plenty just in case. After completing the first 4 stations, any repeat station’s reps were cut in half.

Station 1 – 10 hand release merkins, sprint to top of hill
Station 2 – 20 4ct Mountain Climbers, bear crawl to #1
Station 3 – 30 2 ct lunges, run to #2
Station 4 – 15 Deadlifts with one of 2 sandbags (100ish pounds). backwards run to #3
Station 5 – 15 burpees, run to #4
Station 6 – 20 Shoulder to Shoulder press (20#, 30#, 40#, 50ish# plates and sandbags- Pax choice), run to #5
Station 7 – 20 Makhtar N’Diayes, Bear crawl to #6
Station 8 – 30 2ct lunges, Run to #7
Station 9 – 20 4ct Mountain Climbers, Run to #8
Station 10 – 20 Hand Release Merkins, Run to #9
Station 11 – 25 4ct Flutter Kicks, Run to #10
Station 12 – 20 Makhtar N’Diayes, Run to #11

I think the fastest Pax got through station 6 before QIC had everyone jog to Station 12. We did station 12 IC and moved to Station 11. We picked up the cones, paper, and weights as we went back up the hill. QIC picked random stations and random counts as we moved back up the hill to get in some good core work prior to COT.

COT – make sure to meet with your partner for the month for a 2nd F meetup. Nomad is changing companies so that he doesn’t have to move any more, congrats! Short Story graduated high school and is having an open house on the 27th. Check slack for details. YHC thinks old people should bring good gifts.

Moleskin: Mumble chatter was good this morning. Zamboni had to wring out his shirt prior to getting in the car. YHC has terrible cardio and will continue to make beatdowns work on the things he needs improvement with, including cardio. Thanks for pushing me and pushing yourselves. Continue to be HIM!

Leave a comment

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: