13 PAX posted in support of my VQ and claimed another small victory in the battle to better themselves. I prefaced the workout with the question of how everyone spends their time and whether it was ‘quality time’ or not. I thanked the PAX for choosing to spend their time ITG with me this morning and challenged everyone to put forth their best efforts in order to make the time spend this morning ‘quality time’.
- SSH’s IC
- The Reacher IC
- LBACF IC
- LBACB IC
- Michael Phelps IC
The PAX mosey’d to the parking lot
Suicide format – The PAX performed a set of 100 reps at each parking island. PAX completed the 100 reps however they wished using the choice of exercises at each island
Island 1 – Merkins or Squats
Island 2 – Big Boy Sit-up or Iron Mikes
Island 3 – Mountain Climbers or Flutter Kicks
Short mosey to Bear Crawl Alley where PAX was instructed to slow down for the remainder of the workout and focus on form while maximizing time under tension. PAX traveled to the bleachers by way of low and slow side shuffles, switching sides halfway.
At the bleachers the slow burn continued with 3 sets of incline merkins, dips, decline merkins, and a sprint (each lasting 1 minute, no breaks!)
THC was subject to a notable increase in criticism during this segment, so the intensity must have been on point.
Bear Crawl Alley again with Bear Crawls and Lunges, then Mosey to the Flag pole (Burpee break halfway)
PAX finished out with a short ab series of Russian twists, LBC’s, flutter kicks.
Closing message was for everyone to think for the rest of they day about where they are choosing to spend their time and energy. Whether at home with wife and kids, at work, F3, you have the luxury to choose where and HOW you spend your time. Challenge given to make the most of that time by being present, engaged, and making it be quality time.
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