Stacking the deck!
4 other F3 pax studs who were not afraid of some cold weather and rain joined YHC for a beatdown in the gloom! They all came with high hopes and left high on life….must have been from running up so many stairs!
Warmorama: Run to level 4 of the deck for 20 SSH, 10 BSN’s and 15 Hillbillies.
Back to level 1 for the Thang:
Level 1 – 10 Man Makers with plates – run up stairs to level 6 and back down to level 2
Level 2 – 20 curls with plates – run up stairs to level 6 and back down to level 3
Level 3 – 30 lunges (15 per leg) – run up stairs to level 6 and back down to level 4 (really fun to do after lunges by the way!)
Level 4 – 40 mtn climbers (single count) – run up stairs to level 6 and back down to level 5
Level 5 – 50 LBC’s – finish and run down ramps back to level 1
RInse and repeat. for 40 minutes
About 15 minutes to spare so YHC had one more thing planned! You know…..do I ever lead a workout without…..SPRINTS! Yup ON THE LINE!
Starting at 1 – Sprint up 1 ramp and quadrophelia up 2nd ramp to level 2 for a random ab exercise. (From Harrisburg I brought the A-Rod- It’s a JLo with a pickle poker?) 10 IC
On the Line! Sprint up level 2 and karoke up 2nd part of level 2. Flutter Kicks 20 IC
On the Line! Sprint up level 3 and karoke up 2nd part of level 3. Tried something new. A Freddy Merk with a 5 second hold on each side. Does this already exist? If not maybe a name of Bohemian Rhapsody?
On the Line! Sprint up level 4 and quadrofelia up 2nd part of level 4. Another new item. Swithcing legs and arms while laying down and keeping them off the ground for a 5 second count. A potential name is Tin Man?
On the Line! One final sprint up level 5 and down stairs back to Mary!
Mary: 2 minutes to spare with some down deg, cobra and slow stretching.
Moleskin – we had a great group of guys today and everyone was doing great! There was alot of panting sounds and little chatter during the beatdown. Folks walking by the deck might have wondered what was going on with all the grunting and panting sounds coming from the stairwell and deck and then they may have saw the A-Rods and got scared. But it was a great beatdown with little chatter but a lot of grunting and moaning! Steel Cannon yelled and threatened Grandmaster to move faster but encouraged Snowman when doing lunges! Smackdown was a sprinting maniac this morning! He was in charge of the 3 second count each time. Gave the young man some leadership roles today and he excelled! Seriously great push on those! To everyone. Grandmaster and Steel Cannon were killing it on the sprints. Don’t let these F3 studs fool you! They showed up to dance!
Prayers: Gunny and family
It was an honor to lead gentleman!