The work out was mostly KB exercises with some aerobic stress included.
Warm-ups 4 sets:
SSH
SSH
Man maker Merks
Knee Ups
Stretch
IWs
Diamonds
Crunchy Frogs
Stretch
Squats
Stagger Arm
Dollies
Stretch
Lunges
Stagger Arm
Russian Twists
Stretch
R
20 Renegade Rows (10 each arm)
5 Burpees
A
20 Ab exercise (Knee-Ups)
5 Burpees
L
20 Lawnmower (10 each arm)
5 Burpees
P
20 Power to the People (10 each arm)
5 Burpees
H
20 Halo (10 each direction)
5 Burpees
S
20 Swings
5 Burpees
H
20 Hammer Curl
5 Burpees
U
20 Uganis
5 Burpees
T
20 Triceps
5 Burpees
U
20 Rows
5 Burpees
P
20 Press
5 Burpees
“OK Hoedown, you got it from here?” (This was supposed to be a ‘co-Q’ where I’m sharing the Q with Hoedown.)
“No, I’m injured. Can you take it over?”
“OK. I got it.”
“Are you going to be OK? Are you in a lot of pain? When do you think you’ll get better? Maybe instead of just saying ‘OK, I’ll take it from here’ you should ask how I’m doing.”
You can learn a lot from F3. For example, empathy. I’ll miss Hoedown.
Carry Bell to the Wall for:
People’s Chair Air Press
BTTW Hip Slaps
Donkey Kix
People’s Chair Muhammad Ali
BTTW Australian Mountain Climbers
Donkey Kix
People’s Chair Milkers
BTTW Toe Taps
Donkey Kix
Carry Bell to the grassy area on the other side of the parking deck.
About this time, Rev decided he had enough of my music and started playing his music. Since Rev has a PhD in musicology, I know better than to argue with the Professor. I turned mine off.
20 Rows
18 Deep Mountain Climbers
16 Rows
14 Deep Mountain Climbers
12 Rows
10 Deep Mountain Climbers
8 Rows
6 Deep Mountain Climbers
4 Rows
2 Deep Mountain Climbers
To the top of the Parking Deck, partner up. Partner 1 did a kb exercise while partner 2 ran to the bottom of the top ramp (only about 25 yards) and back. Three times.