With hockey season fast approaching, YHC wanted to bring a mix of some old off-ice conditioning drills mixed in with some traditional F3 exercises. The basis of this part of the workout would be the first five exercises from Accelerator’s monthly fitness test, the Incinerator.
Weather: Approx 80 degrees and muggy
Warm-up: TTT 15 IC, Don Quiote 15 IC
PAX lined up in two columns (person to right/left became battle buddies) and moseyed to the cage for one block per pair.
(Round 1) – PAX 1 sat in People’s Chair completing chest presses (AMRAP) with block while PAX 2 moved via Lateral Lunge to and from the tennis court and completed 20 LBCs at tennis court. Upon return pair switched.
(Round 2): PAX 1 sat in People’s Chair completing Curls for the Girls (AMRAP) with block while PAX 2 moved via Lateral Lunge to and from the tennis court and completed 20 Pickle Pounders at tennis court. Upon return pair switched.
PAX lined back up with battle buddies and moseyed around tennis courts to horseshoe pits. At the horseshoe pits, Dora gets her introduction to the incinerator.
50 Burpees, 100 Squat Jumps, 100 Tricep Dips
While 1 PAX completes exercise the other completes suicide within walls of horseshoe pits. Rinse and repeat until all reps completed.
PAX lined back up and moseyed back to the cage for the completion of the Dora.
150 Merkins, 150 Curls for the Girls
While 1 PAX completes exercise, the other takes a lap around the armory. Rinse and repeat until all reps completed
Mary: Captain Thor – 6 rounds
Announcements, Pledge, BOM.
Devo: Shout-out to Muscadine and Flo for picking up YHC on the devo.
I think one of the take aways from this morning’s workout – pickle juice is not an optimal drink prior to a workout.