Today was the “soft launch” for a new workout coming to Lake Wylie.  We meet at the usual time of 5:15, but have a couple of options.  The PAX can choose between a 30 minute moderate workout that is great for some of our respectables or guys who are needing a little rest or healing from an injury.  The site-to-be-named-later is held at Oakridge Elementary school, the school opposite from The Deep where we have our Saturday workouts.  At the end of the workout we would finish up in typical F3 fashion and then meet up at Starbucks for some 2nd F coffeeteria.

In any case, this morning I took the “high intensity” workout and decided to throw some traditions (no Warm-a-rama) out the door since we only at 30 minutes to get our WORK done.  I notified the PAX arriving a few minutes early to get their stretching in while they can.

At exactly 5:15 we took off for a fast mosey to the right side of the school.  I had a speaker with 8 rounds of a HIIT routine laid out to some music.  30 seconds of AYG burpees followed by 20 seconds of flutters.  All in all, I think most of us were between 75-100 burpees to start the morning.  A great way to warm up.

Upon completion we took off for another fast mosey to the back of the school where the playground was.  The workout was simple, run a lap around the playground and then do 15 dips and 3 “good” pull ups. I wanted the PAX to focus on form and getting them done right so I kept the reps low on purpose.

After that I gave the option to do some hill work across the street or whatever nastiness I can come up with on the fly due to only having about 10 minutes left.  Most were on board with the hill work and I was all for it until I heard Wolverine mutter that he picked that because most of the remaining minutes would be spent running to and from the hill.  He was right, so I scratched that immediately and we did the harder thing.

Back to the parking lot where we did the HIIT “warm-up”, we would start at one side of the lot, at the curb, and do 1 squat, bear crawl across the lot and do 1 merkin and then repeat going back and forth incrementing +1 each time #zimacount.  Some of us completed 7 rounds of this so do the math.

We quickly ran back and circled up for CoT.  I burned about 450 calories and we covered 1.5 miles, not too bad for 30 minutes!

CoT

20 in all showed up today including 4 FNG’s!  A great turnout!

The Deep is closed this Saturday for the Invergence.  Also, August 11th we are praying for Clover Schools (Contact Two Ferns for info).

We closed out in typical fashion and prayed for those in need.  One of our FNG’s M’s is having wrist surgery and another’s friend reached out with suicidal thoughts and needs help.

Until next time,

-FLUX-