COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, Draper, Ant Man, Rump Roast, Sally
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K
SSH x 10 IC
IST x 10 IC
Windmills x 5 IC
Making use of the 12 spokes (sidewalks) out from the fountain in front of Dallas Hall, YHC had PAX perform the following rotating around each spoke like clockwork.
- 10 Pamela Andersons (burpee nippler)
- 20 Squats
- 30 V Ups
- 40 Merkins
- 50 Rugby Situps
- 60 Gorilla Squats
- 70 Mountain Climbers (x2)
- 80 Lunges (x1)
- 90 OH Presses
- 100 Plank Jacks
- 110 OH Claps
- 120 LBC’s
Following each set of exercises, PAX ran the length of spoke, perform a burpee (adding a burpee at each spoke for a total of 78 burpees if the circuit was completed) and running back to fountain (hub). An exception was made following gorilla squats and OH presses, where YHC had PAX bear crawl length of the spoke and back since the spokes were relatively short.
- Coach K completed 3pm (15 full stations)
- Special Sauce & Draper – 12p (12 full stations)
- YHC – 11am (11 full stations)
- Sally, Rump Roast & Ant Man – 9am
CIRCLE OF TRUST/BOM:
YHC prayed us out
YHC started workout straightaway with a mosey to the fountain in front of Dallas Hall. There was a bit of grumbling with the lack of warm up before the mosey and Ant Man joined us fashionably late. Warm up warm up commenced at the fountain when YHC realized I had left my phone and speaker back at the park, which delayed the start of the workout, which in retrospect was most certainly appreciated by the PAX. Once the workout began, there was a bit of mumble chatter; mostly choice adjectives describing YHC and the workout, not to mention the choice playlist I assembled (the number of songs with “clock” or “time” in them are not as plentiful as “Christmas” or “f@&k”). Mumble chatter died away quickly as the effects of the workout took effect. Even YHC’s state-of-the-art speaker was no match for the fountain.
This workout thoroughly beat down the PAX and there were a few comments about this being added as a benchmark workout although YHC isn’t sure any of the PAX would welcome another iteration of the Clock.