Date: February 7, 2019Time: 5:30am
Location: Gridlock
PAX: Sous Vide, Oshag, Duggar, Zebra, Count Chocula (Q)
Weather: Mid 50’s and a little rain
This is a workout that soccer teams will do during their off season training. Some things have been adapted for our F3 pleasure.
Warm-o-rama
SSH, Knee Hugs, Straight Leg Kicks, Quads, Calves, Lunges
We then made our way to the top of the parking lot for the Thang.
The Thang: 4 Stations X 4 Rounds (2 sets per round)
Each round consisted of going through each station twice before a short rest period. The goal was to push ourselves and go for max reps while not sacrificing form. Simply, we got out what we put in.
Round 1:
1. Shuttle Runs: We had a start line with cones 10 meters, 20 meters, and 30 meters out. You run down and back to the 30, down and back to the 20, and down and back to the 10. You want to be working between 75% and all out on the runs.
2. Merkins
3. Coupon Squats
4. LBCs
We rotated back 1 station after the person running the shuttles finished. Person at station 4 went to station 1. We rotated through 2x
Round 2:
1. Shuttle Runs
2. Diamond Merkins
3. Coupon American Hammers
4. Scissor Jumps
Round 3:
1. Shuttle Runs
2. Single Leg Dead-Lift (switch leg each time)
3. Coupon Merkins (Left hand on coupon while right hand on ground to perform merkin. After coming up switch hand positions so right is on coupon and left is on ground to perform a merkin)
4. V-Ups
Round 4:
1. Shuttle Runs
2. Merkins
3. Coupon Curl into Press
4. Squat Jumps
We finished with a 1 min 30 sec plank and then COT.