Final Four Partner Pain
PAX: BlueHen, SlideRule*, PeakWeek, M4L, Particle Board, Cowboy*, Warbucks*, 187, AxE, DaBusiness
As the Q rolled up in the swamp donkey with PeakWeek for week 2 of TigerBlood it was great to see the PAX getting in some EC running toward the school. Little did they know this would be a run heavy workout today with a final four spin.
It was great to see some new faces out to TigerBlood for the first time. A quick welcome and the group was off….
Warm Up:
Run down the street leading to the track for warm-ups in the parking lot.
- Daniel-Son (request from 187) – IC HiYA X 4
- Little Baby SSH IC X 14
- Slow Good Mornings IC X 4
- Windmill IC X 4
- Merkins hold on the down X 4
The Workout:
To get things started the PAX partnered up and headed over to the opening for the track. With a partner the PAX got in 4 hot laps around the track completing a mile. Each lap should get quicker staying with your accountability partner. The PAX held the plank hold until all groups finished.
The PAX started the Indian Run over to the large soccer field behind the middle school for a couple of rounds of 4 Corners. Here is how it went down…
Round 1 1st Corner: 14 merkins, 2nd Corner: 14 one arm out merkins 3rd Corner: hand release merkins X 14 4th Corner: merkin claps X 14. Partners did the wheelbarrow, switching as needed, between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the merkins together. Partners did the Partner Carry, switching as needed, between the 2nd and 3rd corner and 4th and 1st corner.
Round 2 – 1st Corner: 14 IC Low Slow Flutter, 2nd Corner: 14 IC American Hammer, 3rd Corner: 14 plank jacks, 4th corner: Crab Humpers X 14. Partners did bunny hops with arms locks (took one from Moby’s playbook) between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the ab exercises together. Partners sprinted between the 2nd and 3rd corner and 4th and 1st corner.
With all PAX almost gassed everyone made their way over towards the retaining wall on the far parking lot of the elementary school. SlideRule may have thought it was time to get the knees bloody, but that wasn’t the case. The Pax were instructed to hold the plank on the curb moving towards the front of the lot in and Indian Plank Slide. Two rounds and the PAX were off to finish things up and return to the parking lot, however a quick detour to get in Tiger print hops first.
Mary:
- Round on Guantanamo
- 4 inch leg hold X 14, 14 inch leg hold X 14, 4 inch leg hold X 14, and 14 inch leg hold X 14
- Homer to Marge IC X 14
- Boat Canoe IC X 14
It is always fun leading the group. Everyone really got after it today, I believe we came in just short of 3 miles for the workout – Great Work!
Announcements:
F3 SouthWake Dad’s workout this Saturday, 9am at Womble led by PeakWeek and RogerRoger. M4L and I are planning a Ruck beer tour convergence in May – stay tuned for more. F3 Dads camp in August at Camp Seagull. Look out for the registration.
Prayer:
Moby’s dad, CrabLegs, Shredder.