Coming back from vertigo and wanted a BD that would get the heart rate up.
Warm-O-Rama:
Moseyed down to the track for some SSTs, Weed Pickers, Hillbillies, and Michael Phelps.
The Thang:
To start, I introduced Mantooth’s Merkin Mile. PAX had 2:30 minutes to complete a lap around the track and 15 merkins. Any remaining time on the 2:30 was recovery until alarm went off, then right back to the next lap. Complete this for four rounds to finish out the mile. Afterwards, we moseyed to the basketball courts for some old school sprints. PAX completed (almost made the time) a 16 in 1:00, which consists of sideline to sideline sprints. Each line counts as one, 16 total lines in the minute. Next, we went to the baseline and did suicides with ab exercises after each set. Sets included 15 American Hammers (Alpha), 30 LBCs, 1 minute low plank hold, and 15 crunchy frogs. Lastly, we went to the half courts with benches and did half court and backs with decreasing exercises after each sprint. Exercises were 20, 16, 12, 8, 4 dips, 10, 8, 6, 4, 2 incline merkins, 10, 8, 6, 4, 2 step ups (alpha).
PAX moseyed back to the flag to recover and stretch.
COT:
Prayers for Mr. Hand’s mom as she continues to recovery from her surgery in Florida and for safe travels for him and his sister as they commute to visit her.
Naked-Man Moleskin:
Feels great to be back ITG with my F3 brothers. Being out for a month with vertigo was tough, but I appreciate everyone who reached out and made me feel missed! Aye!!
