Impromptu Fight gone bad at Cuthbertson

Impromptu Fight gone bad at Cuthbertson

9 PAX Joined me for a last minute workout at Cuthbertson Middle this morning:
It went like this:
COP
SSH IC x 40
Imperial Walker IC x 30
Merkins IC x 30 (We were gonna do 20 but Ice requested an extra 10)
Mountain Climber IC x 30
Plank Jacks IC x 30
Mosey and ran a loop around the media at the front of the school.
Gathered at the hill to the end of the parking lot and did Stairway to Seven, starting with 1 Jump squat at the bottom and 1 Merkin at the top of the hill working all the way up to Seven.
Did some triceps dips while waiting for the group to finish, did some plank work as well.
Mosey closer to the school for some gear workout using a Fight gone bad style, I decided to make a scaled/modified/gearless version for every exercise for the PAX that don’t feel comfortable yet with the weights.
We had five stations, they were:
1. Wall balls, scaled move Deep Squat.
2. Burpees with 50# sound bag to overhead, scaled move regular burpees.
3. LBC.
4. KB Swing weights available 30, 35 and 53 pounds, Scaled move 25# Plate swing.
5. OH KB 35 pounds alternating Lunges. Scaled move regular lunges.

On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery for all except Ice who was doing LBCs, Bicycle and other moves, then started over, we did this circuit 4 times.

I think everyone got a good workout, maybe even Ice, who never ceases to impress me, as Im trying to keep up with him, or catch up to him at times and I am feeling great and proud about myself that I am almost able to match his speed and strength he tells me “I think I may be fighting a little pneumonia right now” #MoralKiller

I feel everyone got a good workout regardless if doing the full gear or modified workouts, and we talked about repeating this type of workout this coming Thursday as long as the weather holds up.

Hope to see you all back in the gloom tomorrow at Dromedary.