With Friday’s rain finally behind us, 5 PAX got together at the Deep on a soggy, cool, Saturday morning. I gave practically no disclaimer, since we’re all regulars, and decided to take a mosey around the parking lot, which resembled a track, since some of the PAX were wondering if I was going to do a FAST FIVE inspired workout. I wasn’t planning on it, but thought it might come in handy to check the distance. Along the way, we did some shuffle steps and toy soldiers before returning to our start point which came out to be a hair over a 1/4 mile.
We circled up for a fast warmup that included:
- Windmills x10
- Cherry Pickers x10
- Imperial Walkers x20
- Low Slow Squats x 10
The first routine consisted of some Tabata’s set to some music. It was a fun way to warm up and get the PAX chatty. We did 4 cycles that each consisted of 4 sets, each cycle was the same. Every interval (16 in all) was 40 seconds of activity and 20 seconds of rest.
- 35 Squats (40 seconds)
- 20 seconds of rest
- 35 Merkins (40 Seconds)
- 20 seconds of rest
- 30 Groiners (40 seconds)
- 20 seconds of rest
- 45 SSH (40 seconds)
- 20 seconds of rest
We repeated this 3 more times with the whole routine running about 16 minutes, deconstructed burpee tabatas, good times!
The next routine was to head to my truck to grab a cinderblock and mosey over to the hill…
The fun part of the exercise was everyone rolling their blocks down the hill (it was really steep) and seeing who could roll it the… shortest…
The awful part of the exercise was to carefully mosey (it was still wet and slippery) down the hill and then bear & block up the hill. You start with the cindy between your feet and pull it up past your head, then bear crawl until the block is at your feet again, repeat until we get to the top of the hill.
We did this 6 times, and had a different exercise to do with the block each time we made it to the top.
- 30 American Hammers
- 40 Bench Press
- 30 Overhead Press
- 30 Curls
- 30 Triceps Extension
- 30 American Hammers (Because they loved it)
We moseyed back to the parking lot (track), put the cindys away, and lined up for the final routine, which was ad-hoc since the PAX wanted something like the FAST FIVE, be careful what you wish for…
We partnered up and did a 1/4 mile chase around the track. PAX A does 5 Burpees and sprints “AYG” to catch his partner who is running backwards, tags his partner and then switches/repeats until we run the full loop.
With about 10 minutes to spare our 2nd loop was one none of us will soon forget (and I’m still feeling the effects of on Monday). Same theme, but this time PAX A does 40 Plank Jacks while his partner is Bear Crawling around the track, then sprints “AYG” to catch his partner, switch & repeat until we go the full 1/4 around the track. This was the most bear crawling I’ve every done in one routine and we were all on fire at the end. It was magnificently brutal.
We somehow all managed to finish right on time and thankfully circled up for CoT.
Announcements, Praises, Prayers
- Christmas dinner, Dec. 1st
- F3 Custom Go Ruck HTL May 4th
- Prayers for SAT’s and teenagers
- Prayers for Tracy, Two Ferns wife, who has been battling some stomach issues
We all joined up for another 30-45 minutes of brotherhood at Dunkin’ for coffeeteria.
Thanks for the Q Shakes, until next time…
-Flux-