Date: 2024-01-09
AO: atlantis
Q: Bratwurst
PAX: Rick Bobby (F3 NWHWY), Hammerhead, Deflator, True North FNGs: None
COUNT: 5
WARMUP:
Mozied to the dock area.
14×4-count side straddle hop
14×4-count Calf raises
Arm circles, one direction then the other
Arm across the chest
arms behind the head
7x twist bend and rotate
7x woodchoppers
7x dynamic hurdles stretch
2×20-second butterfly stretch
THE THANG:
Sets of 3 workouts, with various crawls in between. Traversed the whole pier and back. Set 1:
○14×4-count forward lunges
○14xAir squats
○14×4-count backward lunges
Bearcrawl
Set 2:
○10xMerkins
○10×4-count Left side Jane Fondas
○14×4-count LBCs
○10×4-count right side Jane Fondas
Crawlbear
Set 3:
○20×4-count side straddle hop
○10xBurpees
○14×4-count good mornings
Bearcrawl sideways (name suggestions?)
Set 4:
○14×4-count crunchy frogs
○14×4-count mountain climbers
○Ring of fire 31-second plank
Sideways crab crawl (tougher than expected; noted for next time) Ran through this entire Set once more, replaced crawls with short runs.
COT: pointed out there was some cyclic nature to the way I designed the workout, linked it to ebb and flow of physical fitness and how we should work our ways out of setbacks.
F3 The Capital 