Rain was on the radar heading our way, but F3 workout run rain or dry, heat or cold. The low hanging clouds reflected the city lights back so it appeared lighter than on some cloudless mornings. But at 5:30 a.m., it’s still the gloom.
As the digital clock struck the half hour mark, I pick up the day pack loaded with fifteen pounds of sand and headed down the trail.
QIC: Wilson
Pax: Wilson
“You did this alone?”
Yep. It’s kinda like my fields of dreams. If I plan the work out, they will come.
Along the path I took advantage of two pieces of equipment. This workout is intended to be more about mobility. Doing 100 reps of anything is not part of the game plan. What will take place is movement in directions that normally get neglected. So at the parallel bars, I dropped the pack, mounted the bars and swung back a forth between something like an L sit with my legs in front, to my legs straight (only sort of) behind me. It’s a new exercise for me, so I only executed a few swings.
Back on the trail, I approached the pull up bar. Here I just hung from the bar and did shoulder rotations.
Back in the parking lot, we (Me, Myself and I) transitioned to more shoulder work:
3# club bell Round the World
7# sledge hammer Round the World
The PVC Workout:
Twisters
Side Bends
Front to Back
Other:
Bear Crawl
Crab Walk
Inch Worm
Chimp Walk
The challenge in a workout like this is not to squeeze out one more rep than you did last time, but to focus on the posture and form while making the movement deeper than before.
And you still sweat.
You still get better.
Tuesdays and Thursdays at Cloud Park, 5:30 a.m.
F3 Dayton 