BT asked for the California vibes at Meltdown this morning. My hopes of receiving 30 double-doubles animal-style for pre-meals were dashed by the current USPS challenges. Hopefully, I will receive them in the next few weeks and I'll hand them out at a future workout...
So we pushed on with a workout that reminded me of my formative years at good 'ol Loyola High right in downtown LA, the oldest prep school in SoCal. Heavy lifting followed by intense cardio. Go Cubs! Samurai was the nickname for our 6am off season daily football workouts. With the 29 mile commute that meant getting up at 4:50am every day. Excellent training for F3!
Ok dudes, here's what we did:
Warm Up - The usual. Why deviate from the standard and get Rev and Nibbler riled up from the beginning.
Thing One - Kettlebell Circuit - 15 KB swings, 10 rows, 10 G.Squats, 10 OH Press each arm, 10 Power Cleans each arm for explosive hitting/ tackling, 10 lawnmowers, 10 tricep press, 10 curls. Rinse and repeat, it was necessary.
Thing Two - Mosey to pond for some Mary. Mosey to the hill. 10 Jump Squats / Sprint hill; 10 Merkins IC/ Sprint Hill; 10 G.Squats/ Sprint Hill; 10 Merkins IC/ Sprint Hill; Flutters and Rosie/ Sprint Hill; 10 Merkins IC / Sprint hill.
Mosey to pond for Mary.
Mosey to rails for curls: 6 OB, 6 IB, 4 OB, 4 IB, 2 OB, 2 IB, Rinse and Repeat, it was necessary.
Great effort and spirit from the PAX. Thanks for Rev for letting borrow his speaker. Product Review - 7% of battery life on a Bose will last the whole workout. Gaap arrived fashionably late, but made up for it by requesting 10 burpees every time we crested the hill. That won him favor with the PAX. Enjoyed it as always.
California inspired playlist: https://open.spotify.com/playlist/6Jd0obLii8SgQDBMhSD32F?si=V0hopWehTCKVWpaS1uaYxg ;
No Grateful Dead to appease Rev, although I did sneak in a live Bertha by Los Lobos; which sort of counts...