Date – 1/28/2019
Time – 0530
AO – Higgins
Pax – Cobra, Goldstar, Tails
Q – Wilson
A brisk 22 degrees greeted us this morning in the Gloom. The trail remained snow covered and was to be avoided, but the parking lot was in great condition. And this morning we only needed about 4 parking spaces to complete this Perfect 10 Workout.
Warm up:
- SSH IC X 10
- Imperial Walkers IC X 10
- Cotton Pickers IC X10
The Thang
10 Exercises
10 Reps
5 Sets
Do 10 reps of the prescribed exercises, when completed, hold Plank or a Deep Squat until the Pax is done with that exercise. Continue with the next one.
Rinse, repeat
Exercises:
- Clapping Merkins
- Jump Squats
- Turkish Get Up (unweighted, 5 each side)
- Front Lunge (5 each side)
- LCBs
- Air Squats
- Dead Cockroaches (5 each side)
- Overhead Air Squats
- Superman Rocker (10 rocks)
- High Knees (5 each side)
The goal was a perfect 10: 10 reps of 10 exercises for 10 sets. But the total time required as an unknown, and we could only accomplish half. The transition from a standing/vertical exercise (squats, lunges) to the horizontal exercises (Merkins, Dead Cockroaches, etc.) was a bit of a workout itself. And the Turkish Get Up is a constant get up/get down.
Missed the target (only 5 sets) but still beat the fart sack and worked up a sweat. That’s a bulls eye.
YHC,
Wilson
F3 Dayton 