PAX: Jiffy, Tahoe, Nice n' Easy (QIC)
MOLESKINE: Knowing Mr. Miyagi would likely be out due to Weds night Karate and Tahoe on the fence about posting, YHC brought my own self-punishment equipment (read: ruck, sandbag) in case of #miyagisdream. Turned out there would be no need, as Tahoe and Jiffy rolled up to save the day. What follows are the shenanigans these three F3 brothers got into.
Winding (Miyagi-style) run up to Huggy Hill (playground hill on the other side of the Muni building). On the way, we noticed someone had left the gate to the tennis courts open. YHC made a stealth turn into the courts and we took a lap around the inside perimeter. It felt positively naughty being in there in the early morning gloom when it's supposed to be locked, but YHC made a mental note to make a trip to the Muni building during bidness hours to see if I can finagle a key card (I live nearby on a street that gets Amberley services, so maybe..) We could do some good work in there – big, open space, flat, paved, clean, lots of lines, etc and plenty of nets for Ragnar to leap over as the rest of us mere mortals are gasping for breath.
THE THANG: HILL SPRINT POKER (It was the best I could come up with; YHC's not very clever)
Start at the base of Huggy Hill, sprint all the way to the top, ending at the swing sets.
THEN, each PAX picks a card from the F3 BEATDOWN BOX (workout deck), where each card is an exercise set. Perform all 3 exercises, walk back down to base of the hill, rinse and repeato.
Suits represent body zones, card numbers +10 = reps. Court cards are 25 reps, aces are a hundy.
D = DIAMONDS, upper body
S = SPADES, lower body
H = HEARTS, cardio
C = CLUBS, core/abs
7D DERKINS 17X
8H SQUAT THRUST 18X
JD DIPS, 25X
3H SPRINT 300M
AH SSH 100X
4H SPRINT 400M (Seriously with the sprints? I felt Merlot coming after this one)
JC SHOULDER TAPS X25
AD ARM CIRCLES 100X
5D HAND RELEASE MERKINS 15X
KD MERKINS 25X
4S ALTERNATING SIDE SQUATS 14X
5S STANDING LUNGES 15X
KC AMERICAN HAMMERS 15X
7H BEAR CRAWL (AROUND THE CIRCLE PERIMETER OF THE SWING SETS)
9S LOW, SLOW SQUATS 19X
JS SMURF JACKS 25X
6D WIDE MERKINS 16X
2D HAND CLAP MERKINS 12X
With a few minutes left, we headed back to the parking lot but stopped off for a 60-second BTTW.
Announcements of upcoming convergence on Saturday, 4 May to celebrate our 2-year anniversary (GO, US!). Tahoe to share his Saturday, 4/27 Q with Jiffy and Pinto. YHC took us out with the Serenity Prayer.
I've used the deck of cards a few times now – each time I'm not sure how it's going to go and each time I've been pleasantly surprised. Even though this was technically kind of a grinder workout, the surprises of not knowing what's coming kept it fresh, even for the Q. It also seemed to make the time pass REALLY quickly. At one point I looked at my watch expecting to be about halfway through and we only had 10 minutes left.
ALSO, additional proof that we are getting faster/stronger. I kept the stack of cards we used for writing up the backblast, and, going back through them, I was surprised at HOW MUCH WE DID. We packed a lot of activity into 45 minutes! T-claps!
Plus, on a personal note, that last exercise (HAND CLAP MERKINS) I was already making excuses before we even started, telling the pax (and myself) that I couldn't do them and would likely have to modify. Happy to report I surprised myself and busted 'em.