Date: 2025-04-14
AO: downrange
Q: LeMond
PAX: LeMond, Brawny, Trigger, Waddle, Sumo, falafel onion, The Real Homer, Fountainhead, Giuliani, Chick(Mark Sheeran) FNGs: None
COUNT: 1
WOR:
Goofballs
Abe Vigodas
Copperhead merkins
Copperhead squats
Side leg raises
Arm circles
Pre-thang:
Bunny vs Bear across field by ramp
One Pax does 5 long jumps, then holds.
Other Pax bear crawls to the first Pax
Switch roles
Jacked Up
SSH x 20 4-ct IC
Seal Jacks x 20 4-ct IC
Plank Jacks x 20 4-ct IC
Crossover Squat Jacks (aka Deny Terio) x 20 IC
Smurf Jacks x 20 IC
First Thang:
Scout run on 606 trail:
Run east down Bloomingdale, doing scout run.
Stop for wall sit and high fives.
Extra Thang: Pax line up and hold plank, rotating to right.
Last Pax on the left runs to the start of the line and yells “switch” Pax switch to rotating on left side.
Repeat until every Pax has gone.
Main Thang: The Hightower
This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats After each set of burpees, sprint to the end of field, alternate: 10 big boy situps.
10 leg lifts
Mary:
Flutter kicks
Freddie Mercuries
Supermans
American Hammers
Moleskin:
Robinson Crusoe
He’s shipwrecked and stuck on a desert island by himself for years. One of the things he recovers from the wreck is a Bible.
“I learned to look more upon the bright side of my condition, and less upon the dark side, and to consider what I enjoyed, rather than what I wanted : and this gave me sometimes such secret comforts, that I cannot express them ; and which I take notice of here, to put those discontented people in mind of it, who cannot enjoy comfortably what God has given them, because they see and covet something that he has not given them. All our discontents about what we want appeared to me to spring from the want of thankfulness for what we have.” ― Daniel Defoe, Robinson Crusoe
Tags: downrange, LeMond, Brawny, Trigger, Waddle, Sumo, falafel onion, The Real Homer, Fountainhead, Giuliani, Chick(Mark Sheeran)
F3 Wheaton 