Conditions: 70* F and Overcast with 90% Humidity. The air was thick.
I arrived early to scope out the AO, the run route, and set up the barbells. Several things were noticed upon arrival. Terrapin is a great AO with lots of opportunities. The section of road between Saco Ave. and Curtis St. is NOT flat (what have I done?). It’s too late to make changes now.
I set up the barbells and plates in the mulched area with the big plastic swing and set out the white board with all the instructions and waited. Crayola was already out there somewhere in the gloom getting in some extra credit. BenGay and Tickle showed up shortly and then Encino Man came rolling in wheels hot with at the 2 min warning.
The Disclaimer was give and then some quick instructions were give for how to perform a Barbell Deadlift for the guys who hadn’t done one in a month of Sundays.
At 5:15 am we moseyed over to the coupon pile, grabbed one each, and then circled up in the mulch near the barbell station.
Warm up
- 10 Good Mornings
- 10 Squats
- 10 Weighted Good Mornings
- 5 Single-leg Deadlift
The Workout
5×135 Barbell Deadlift 1/4 mile run (repeat for as many times as you make it to the barbell).
While waiting in line for the barbell, perform the following accessory work:
- 20 curls
- 40 American hammers
- 20 pinch grip bent rows
- 30 block pull overs
- 50 flutter kicks
If the barbell opens up before you are done with the accessory work, every one moves forward in line and starts next exercise. If you complete your accessory exercise before the line moves, plank.
Count and Name
Announcments:
- Saturday’s workout is a Terrapin this week
- Fury’s workout tomorrow has been temporarily relocated to the YMCA track for some IronPAX Challenge R&D
- Sign-up for the IPC
Prayer Requests:
- Quickie goes for another followup appointment. Pray for continued healing.
- Continue to pray for the two GCS Football players who were hospitalized during Friday’s game. One young man had his 3rd concussion and the other has broken ribs and a punctured/lacerated kidney
NMM:
- The last 150 ft of the 1/8 mile out felt like they were straight up the side of a wall.
- Another night of no sleep before a Q means two things:
- I’m not going to be worth a crap for the rest of the day
- I won’t oversleep and miss the workout
We needed more men for this workout to function as it was intended but all got in a SOLID amount of work. This workout (with some tweaks to perfect it) will rear its ugly head again.
It’s been a while since I’ve led a workout or even participated in a group run or bootcamp. It was really good to be out with the men of F3 Greenwood.
I’ve got more ideas around incorporating barbells into the F3 Greenwood workouts so stay tuned for that.
