Everbody was Dragon!
The gloom threatened snow and frigid temps, but 14 faithful braved the elements for a beatdown focused on the Core
COP: Seal Jack x 15, Squat x 12, Merkin x 15, Squat x 15, Wide Arm x 15 Squat x 12, SSH x 15
Two lines opposite each other for a Ben Franklin inspired Kettle Bell smoker: 6 exercises AMRAP for 30 seconds each, then 1 minute rest. Rinse and repeat for total of 6 rounds. KB Swing, Mountain Climber, KB Squat Press, Squat/Thrust (Burpee sans merkin), KB Row (alternate L/R), Mosey back and forth to the opposite side.
Plank Jump 15 yards to fence Crowd pleased. Then mosey to Parking Deck
Jacobs Ladder – Dealers Choice: Either run up two levels of deck ramps or run up 6 flights of stairs to top of deck. At the top do 1 burpee for each trip. First trip, 1 burpee, second trip 2 burpees .. to seven. Then back to bottom odf deck .
Pax choice -go back to field and work balance in the rain or stay at the deck. “Stay at the deck” they shouted. So back to the top of the deck we go, up six flights and out into the snow.
Dragon walks were demonstrated and attempted by all. Six count dragon walk, then 10 squats. Rinse and repeat x 3. Crowd pleaser.
Back to bottom of deck for Mary: Leg Circles x 12, Fire Hydrants x 12/leg, Left leg flutter x 12, Peter Parker, Right leg flutter, Parker Peter, Wipers
Thanks to all for their support of Core. We have many new Q’s and as each new one steps up we expand our base and learn new ways to test our mettle. #Starfishworking.
Light showing amid light snowing this morning. Felt good to be back at the Q. Always a pleasure to lead this group and it’s easier when you know what’s coming next. This one was a smoker. Strong effort by everyone this morning. Not too much grumbling but lots of grunting.
Tried out two new exercises for Core this morning and both are keepers. Phoenix thinks we can do a whole workout based upon 100 yards of Dragon Walks with LBC’s every time you stop. Hardest six steps I’ve done so far. The plank jumps were referred to as froggers by a few pax. We need to stretch them out to get the full effect. Frogger is good, but the jumps are crushers. Good stuff.
A little more jogging this morning than normal. It was interesting that the majority of the pax took the ramp run over the stairs on Jacobs Ladder. Definitely will have the pax do the stairs next time. It must be harder if everyone went for the ramp. Just sayin’.
Missed a lot of regulars this morning. Hope they were posting somewhere. Hate to think about that many fartsacks on a gloomy Saturday.
New Core style workout starting on Tuesday February 26th. Achilles Last Stand will launch from the back door of Selwyn (Bus lot between Selwyn and AG) at 0530. All Core style with bodyweight only, no KB, no toys. Flea and Do RE Mi will start as Q’s.
Best wishes for all the GO Ruck teams this evening. Stay warm, be safe and Godspeed. Oh yeah…have fun, too!
Billingsville on Wednesday can use some additional F3ers for mentoring, tutoring and exercising the students.
Sign up for the Spartan Sprint. You can do it.