Three Amigos

Three Amigos

Whether it was the cold weather, the ominous pre-tweet, or just general holiday #fartsacking, the parking lot was empty except for 3 OG’s, ready to closeout 2016 with a #downPAINment on 2017.

The Thang

COP:

• Low Slow Squat Jumps – rehearsing the power production needed for the swings to come
• Hard-style Planks – straight line from ankles to shoulders, clenched glutes, flexed quads, tensed abs – imprinting the top position of the swings to come
• Dead-stop Swings – practicing the strong hike to initiate the swings to come
• One-handed Swings – 5 in cadence (IC) (10 total) using a medium weight bell
• Side Straddle Hops (’cause it ain’t a F3 workout without ’em)
• One-handed Swings – 5 IC
• Arm Circles
• One-handed Swings – 5 IC
• Halos
• One-handed Swings – 10 IC
• Prying Squats
• One-handed Swings – 10 IC
• (something else here…)
• One-handed Swings – 10 IC
• (one more set of something?)
• (one more set of One-handed Swings – 10 IC?)(I think so)
• Turkish Getups – 2 unweighted+ 2 more weight-optional

Strength Circuit – declining ladder (5-4-3-3):

• Pullups – on the playground
• Cleans – on the field (using the medium bell from earlier)
• Press – on the field
• Reverse Lunge – on the field
• Derkins (x2) – on the outfield fence

100 heavy Swings – mix of one & two-handed – use a bell 1-2 sizes heavier than earlier

Sprinting Mary:

• Sprint across field (~40 yards?)
• Flutter
• Sprint
• Old-school Situps
• Sprint
• American Hammer
• Sprint
• Freddie Mercury
• Sprint

Done

COT

Announcements:

1. Joe Davis Resolution Run – next Saturday

Finale 2016 Moleskine:

Pele and Mall Cop were sitting in their cars, wondering whether YHC would appear in time, but never fear.  YHC was behind the school stealthly dropping off a load of kettlebells for an unknown number of pax.  Despite the initial surprise of the low turnout, it was a great day of 2nd F (and some solid work) with Pele and Mall Cop.  We had so much fun chatting, we lost track of time later in the workout and had to put in 3-4 minutes of overtime to make up for it.

YHC wanted a mix of strength and cardio, and the #weinke delivered IMHO.  Swings always fit the bill to get the heart rate up, while developing the posterior chain.  Pullups, presses, and derkins work the upper body, and sprints round it out.  Simple but not easy (as long as you choose an appropriate bell size).

All in all, a great day and a great workout to close out 2016.  Here’s to a great, safe, & healthy 2017!!

Aye.