5 On The Rocks
Downtown Train is still a work in progress. Parking deck is not done yet, weekly struggle between going run-centric or sticking with boot camp, already had to adjust the EC route due to construction, etc. That said, every week has proven to deliver a strong group of #HIM for a strong workout. This morning YHC had his first miss of EC since we started, but Warbucks held down the fort on a solo EC and we were glad he had the opportunity in his schedule to join us. Third Cousin was ready to go and let me say this guy has contagious enthusiasm and has had a great first weeks in the gloom. Snap showed up on the jog and it was a pleasure to introduce him to a non-running AO – great to have you out there with us this morning. Forceps showed up right on time and was a fitting addition to the 5 as I was stealing some of my favorite parts of his great Qs at Ground Pounder. As much as I appreciate how much we have grown, and the opportunity to post with so many different #HIM, I really do enjoy the smaller crowds from time to time.
Warm Up: On the 0.4 mile jog around the big block and circled up for SSH, Mt Climbers, Arm Stretch, Fazio Arms, Morocon Night Clubs, Imperial Walkers, Hillbillies and a few others I don’t recall
The Workout: On the jog to the rocks and each selected a medium size rock to share. John Cusak over to what I now refer to as the smile lot behind the library. Set up in a circle and we worked through sets doing 2 exercises each set, all to a slow ICx10. Do 1st exercise, rotate to rock your left, do 2nd exercise. Did 4 sets of each exercise. Recover on the jog around the smile and we did a plank hold 5 count into shoulder taps ICX15 and built it up ICx20 and ICx25 on the next rounds, another 5 count plank hold and then jog back to rocks. The exercise sets were curls/tris, ground pounder/weighted tempo squats, wonder bras/bus drivers. After last set we did walking curls to return rocks and then on the jog to start.
Mary: A couple quick sets, keeping the feet off the ground, LBC, 6 hold, low slow flutter into homer to marge. Did this twice and wrapped with Have a Nice Day.
Announcements: Talked about getting on facebook/slack, talked about some of the ways F3 is more than just a workout
T-Claps (Recognition):
Prayer: Forceps mother-in-law for a safe move, unspoken, took a silent 10 count and YHC took us out