After Friday’s weather at Diesel, I was happy to have a picture perfect morning to work out at Commitment. The sun was out, the rain was gone, and we could see all obstacles in our way. We did a mosey over to the start of the trail then back to COT for a warm-up with red resistance bands:
- Band pull aparts
- Band up and overs
- Front raise
- Lateral raise
- Mountain climbers (no bands)
- Lateral step with band around thighs
1 lap of partner wheelbarrows around parking lot.
Out to the street for 2 rounds of starfish with the following:
- Dry docks x 20
- Single leg bridge x 20
- Reverse lunge x 20
- Merkins x 20
- 10 High knees in the middle
Paula Abduls (up 2 back 1) up the hill using the trees – 3 bomb jacks/ 6 speed skaters.
Mosey up to Kensington playground where we partnered up. 1 partner did 5 pull ups while other did squats. Switch and repeato x 4 rounds.
7’s with a run across the parking lot. 1 end was diamond merkins, the other lateral lunges
On your six for a Webb of big boys and air presses. We only made it up to 7 BB’s and 28 air presses for this as I forgot how much I hated big boys.
At this point I was ready to start heading back to COT with a few exercises thrown in here and there, but then JWOWW reminded me that it’s a 1 hr workout, not a 45 min one….crap.
Over to parking spots for “parking spot tracers”, 2 rounds of 5 spots in each direction. Somehow Premature ended up at the complete other side of the parking lot after about 30 seconds. He might have skipped a few spots.
Mosey down to the lifting rocks where Mad Dog picked up this beast of a rock. I mean, just an absolute boulder. I kind of felt bad for him because we were doing
- 50 bent over rows
- 40 overhead presses
- 30 curls
- and 30 tricep extensions
But somehow he and Wolverine were able to keep trading off and completed all the reps. I was impressed.
By now I was completely out of ideas, but we headed back toward the parking lot for some improvised ab work:
- American Hammers x15
- Flutters x 15
- Dollies x 15
- Peter Parkers x 15
- Hand release merkins x 10
Back up the hill with sprint intervals: sprint for 2 trees, jog for 2 trees. Mosey down to COT for some much needed stretching, and then we were done.
A lot of the things I programmed for today fell into the category of “looked good on paper but a lot harder actually doing”. That was especially true for the bomb jacks and speed skaters up the hill. Everyone did a good job though sticking it out and putting in work. Cliffhanger came out to Diesel in the thunderstorm yesterday and was out killing it again today. It’s been a minute since ive seen McGruff, but he was back in action today too. Well done everyone.
Murph/Mash Murph/Popeye boot camp on Monday 5/30, 7am @ Rea View Elementary
F3 School (formerly known as Q School) on Fri 6/3 . No one is signed up right now, so please sign up and encourage others to do the same.
Note: Cliffhanger and JWOWW didn’t come up on pax names