F3/Dallas. 04/24/12- First Monday
A new tradition kicked off in Big D. The Monday workout. A large majority voted to add a 5:45 wake up call to the week.
As I post this blog a little later than usual I can feel the soreness in my legs. Welcome to the week!
Run 4 laps of the field- .75 miles
100 air squats
60 second full plank
50 air squats
60 second mid( arms bent) plank
50 air squats
60 second low( nose almost touching the ground) plank
10 Diamond pushups
10 Peter Parker pushups
Leg extensions- 15 each leg.- While on ground lift hips to highest point while extending the other leg
10 Renegade rows with pushup
Lunge half the link of the field with hands above head or at chest, side suffle across, lunge remainder of the field
Repeat but with Power skip the same distance
Repeat with full sprint and karoake across field, repeat back
10 pushups with opposite arm on curb, rotate and repeat
20 dips on ledge
20 decline renegade rows
At field line- 30 seconds as fast as possible with two feet together- front-back, two feet together go side to side another 30 seconds
50 baby crunches
50 hollow rocks
Spartan Race coming! May 19th! For those interested we are going down to Lindy’s lakehouse the day before and will most likely stay over that evening until Sunday morning.
Reminder that Wednesday the workout we be lead by OBT, flying in from Charlotte. We should have great weather so come and bring a friend.