Row… Row… Row…

Row… Row… Row…

Quick repost as my other attempt didn’t get saved…

9 awesome men came to unknowingly row and become better men.

Warmup – run around the AO as it’s the Q’s first time here and I needed to see what we had to work with. A visit to the hill in the neighborhood behind the site to evaluate for some potential hill sprints if needed (we did not need that).
circle up – SSH, IW, Merkins, Mtn Climbers, run back to the basketball courts for some rowing action.

The Thang:

Complete 3 Rounds at 9 Stations – 1 for each PAX. Pick one and rotate based on the Erg station – “timer”
1. Concept2 Rower – row 250 meters, call switch to let everyone know to change stations.
2. Jump Rope
3. KB Swings
4. KB Rows
5. KB Upright Rows
6. KB Deadlifts
7. 24″ Box Jumps
8. 12″ Box Jump Overs
9. 30# Slam Balls

Finish up with a run around the fields and 20 Jump Squats OYO.
Return to BB court for Name-o-rama.
COP

The NM:
– OK, so I’ve been wanting to bring out my Erg (Concept2 Rower) for a while. This was the perfect site for it. I was a rower in college and even coached for a few years. I miss it, but F3 has been an awesome replacement for the comradery I was lacking. Thank you!
– Each of you did awesome and had your own style on the Erg.
– Mall Cop was the most excited to have a rowing machine to jump on.
– Goonie and High Tide impressed us with their strength and power.
– Blazing Saddles, Daisy, and Gullah kept a solid steady cadence to get the job done!
– The Peles were trying to avoid confusion over who’s who and kept focused on the task at hand.
– Great job done by all. I hope to bring out the Erg again for a future workout.
– Thanks for the chance to lead and for allowing me to relive my glory days!