49 for now….

49 for now….

Since this was my last F3 workout at less than a half century old, I wanted to make it a memorable one. I could have done without the 4 martinis last night and made this a little less memorable actually…But nevertheless, with a theme based on “49”, as in 49 reps, 16 of us headed out from the Vine to warm up  in the parking lot above the lake. Oh what fun we had!!

Pre-workout: Honeybee, Madame Tussauds, and the Q had a 30 minute Kettlebell preblast.

Warm-Ups; SSH x 49 in cadence, Merkins X 49, Squats X 49. Mosey to the 2nd knee wall by the lake.

Workout: Series of exercises mixed in with 49 second planks. Dips X 49, Derkins & Incline Merkins X 49, Squats X 49. Mosey to Exercise Trail for Pull-ups – 3 sets X 10. Mosey across bridge and out to the road for Indian Run to the far lake with the grass hill.  Started with a sprint around the lake.

On the grass hill, started a 7 sets of 7 reps at top and bottom of the hill (actually 14 sets total). 7 Burpees at the bottom of the hill and 7 Merkins at the top. After the 2nd set of Burpees, we mixed in Mary exercises – each with 49 reps (24.5 in cadence): LBC, Mason Twists, Bicycle, Rosalita, Dolly, and Flutter.  Finished with Jack Webs with 10 sets of Merkins (1 up to 10) and shoulder presses (4 to 40 but the last one at a 49 count). Mosey back to Vine for a 1/2 mile run.

Finished with a combo 49 reps of Merkins  and planks (7 count holds).

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