Happy to see a few of my Rubicon brothers followed Sprocket from his Q there yesterday to join in our fun.
Decided to flip the recipe from Weds a bit, more lifting and less carrying, but still challenging the PAX to bring all they had. Inspired by a Woodrow workout from Atlas (despite that he slept in) as well as some of the HIIT training I’ve done in the past.
With a hard-rock mix on the playlist, we were ready to roll.
Toy soldiers x12
Copperhead squats x12
First we did a musical burpee fest — to the educational lyrics of “United States of Whatever” (appropriate for a school, no?) – do SSH and each time “whatever” is heard, do two burpees.
Moseyed to the pull-up bars for a quick morning call.
Back to the blocks for tabata–
45 seconds of work, 15 secs of rest – 7 moves
90 sec between rounds for a lap around the lot and air squat
Exercises in sequence:
derkins off the block
Four rounds followed by a short round of Mary closed out the morning.
Prayers for Ollie’s and Sprocket’s families and reminder of Ollie’s Saturday event.
Extra credit workout on Saturday
Always honored for the opportunity to lead and push these men