October 31st, 2019 By Cupid

10 Real Deals put on their waterproof briefs and dared the elements on a morning that gave us 1000% humidity.

W/U: Run down to bridge:
10 dips SC
10 plank jacks IC
10 merks SC

Run to upper lot, grab a medium size stone or paver, get in a circle and count off by 1’s and 2’s

THANG
Tabata workout with 40 seconds on 20 seconds off in 3 complexes.
Complex 1:
Squat Press (aka Thruster)
Skull Crushers
Star Jumps
Woodchoppers
Squat Curls

1’s do 20 v-ups while 2’s run to bridge for 5 dips then back home. 1’s and 2’s then switch.

Complex 2:
Manmakers
OH Lunges
KGB’s
Peter Parkers

1’s run to bridge and do 5 dips then back home, 2’s run to PU bar and give 10 pull ups. 1’s and 2’s then switch.

Complex 3:
Thrusters (aka “squat press”)
Rock Merks
Hop Over Rock (aka “rock hoppers”)
1-arm Plank

Back to Complex 1

Then do 3 rounds of Sideways Crab Shuffle

MARY
Running Stretch on back: Knees up then to one side, move legs at 90 degree angle touching knees to ground
Bridge Stretch: Like a J-Lo but on back with hips up high
Sitting Forward Stretch: Sitting forward, stretch.
Sitting Extended Leg Stretch: in Lotus position push one leg out to the side, point toe in until pain is unbearable. Repeat other leg.

MOLESKIN
This was a grueling, soaking wet total beat-down with a bunch of hard-core dudes and we wouldn’t have it any other way. The sounds of falling rain and Q’s tabata app simply could not compete with our world-class commentators. Topics were all over the place but YHC was too busy trying to read his own soaked writing.

Complex 1 was pretty good, woodchoppers are a good addition (holding stone out straight then bringing down to each side, back up, down again). Squat curls were tough and ellicited much complaining.

Q screwed up by not telling 1’s to run to bridge when they where done doing V-ups. 2’s found them gathered in a cirlce asking what took us so long.

Complex 2 had some good movements and good effort by 2’s on the pu bar going in for extra rounds.

Q forgot a few exercises and doubled up on squat press / thrusters by calling them two different things and programming twice. Ah well its good for you. Also messed up by calling Peter Parkers “Spider Merks” (huh?) and forgetting that 1-arm planks are also known as “windmill merks” or something similar.

Complex 3 taught us that hopping over a 6″ rock for 40 seconds is a slap in the face when you are gassed from the previous 20 minutes.

Dynamic action like the Sideways Crab Shuffle and extended leg stretch in Mary are challenging to everyone and we should be doing more of these movements. There is a supple leopard in all of us.

Prayers to TP and his wife for her recovery, prayers for the safety of our children and community tonight and always, prayers to those in California dealing with yet another fire. Give yourself up to God, give more than you take, be the inspiration to someone you don’t know, all will be good.

Thank you all for putting up with another of my workouts, these mornings mean more than I can describe. See you on Saturday.

Aye!

Phidip

Concord, F3Concord

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