Beautiful morning at the beach – temps in the low 50s and a great sunrise during COT!

For those who haven’t been, Copper Beach is not an actual beach, but it does have a sand volleyball court…and bam, Copper Creek park earned its beach name.

As I prepped for this Q, and nursing a sore shoulder, I remembered the phrase, if you can’t Q it, don’t do it. And so, I modified this workout to feature MORE leg work and no shoulders. The result I think was “good” for all!

Warm-a-Rama

LBAC – IC x 11  (Forward, backward)

Leaving arms up…continued to: Overhead Seal Claps IC x 11, and Michael Phelps IC x 11.

SSH IC x 25

Willie Mays Hays IC x 10

Grass Grabbers IC x 10

Mountain Climbers IC x 10

Imperial Walkers IC x 10

PAX then mosey down the side walk to the North West of the park and wrapped around the large field to the North of the park, before cutting across the field and landing midfield to begin the…

The Thang – “Rounding the Bases”

With 5 cones placed to represent the pitchers mount, home, and the 3 bases of a baseball field.

For the first inning, the PAX all started at the pitchers mound.

Pitching Mound – 3 Smurf Jacks

Traveled to Home base with a Lunge Walk

Home Base – 5 Bonnie Blairs (for each leg)

Traveled to First Base with Bernie Sanders (running backwards)

First Base – 10 Monkey Humpers IC   – YHC and the PAX would later regret the decision to make this move in cadence. OUCH

Traveled to Second Base with a bear crawl

Second Base – 20 Jump Squats

Traveled to Third Base with a Crab Walk

Third Base – 30 Squats  – YHC changed this from Merkins to Squats to protect my shoulder. I did give the PAX the option of substituting Merkins.

Traveled to Home Base with a Sprint. Then PAX Planked and waited for the Six.

The Second Inning was just like the first, except all the reps (including pitcher) went up by 5.

The PAX pushed hard and completed both the 3rd and 4th innings before running out of time. That made the 4th round (18 Smurf Jacks, 20 Bonnie Blairs each leg, 25 Monkey Humpers IC, 35 Jump Squats, and 45 Squats).

COT

We mentioned..

• Kingpin out sick today
• Knope in Oregon on a job interview
• The co-Q planned Saturday with Jimmy Choo and Geronimo.

In closing, pretty impressed with the PAX who killed this one and it’s likely to cause some difficulty walking and/or using stairs tomorrow.

Always grateful to Q an F3 workout and the push we get from each other. No way I’d do this workout on my own.

Humbly,

ThighMaster