Seven brave souls came for the final beatdown of Everest week. And they were glad that they did – strong work by everyone. After a very brief disclaimer and a short wait for Viagra who came in hot adding significantly to the PAX, we moseyed to the back of the AO for warm-o-rama:
Side straddle hops x25 IC
Windmills x 25 IC (Yes!)
Sun Gods x 15 IC (both directions)
Chinooks x 15 IC (both directions) some mumble chatter on this one but it was a needed warm up for the merkin fest to follow
Copperhead squats x25 IC
Then a very brief mosey to the wall for part 1 of the Thang:
The Thang Part 1:
Partner up. Partner A does BTTW while Partner B does 20 dips, 20 Bulgarian split squats (10 each leg), and 20 step ups (10 each leg). Flapjack. Repeat but with peoples’ chair instead of BTTW (thankfully).
Mosey back to front of school in bus lane for part 2.
The Thang Part 2:
Merkin ladder from 21 down to 0. Running from end of bus lane to second light pole. Somewhere in here is where the pax began complaining about YHC being a grumpy old man….
Then more of a walk than a mosey over to the other section of the parking lot for a four corners escalator. Exercises at each corner were:
10 lunges each leg
10 lunges each leg, 20 LBC’s
10 lunges each leg, 20 LBC’s, 30 Wojo squats
10 lunges each leg, 20 LBC’s, 30 Wojo squats, 40 plank jacks
After the four corners were complete, we ran a lap around the parking area and went back down the escalator. We finished just in time for Mary.
We did a five minute plankorama that was quite popular and then finished (YHC thought) with 25 American Hammers (IC). There was some discussion that we couldn’t end an F3 workout without doing any Burpees so we did five Burpees OYO to officially end the workout.
YHC took us out. Thank you for suffering along with me this morning. I am always inspired by the pax and the opportunity to lead them. It has been a great week and thank you for allowing me to lead.
PAX: MVP, Wildcat, Xerox, Stinky Cheese, Bundle, Viagra, Everest (QIC)