The threat of being wet loomed in the gloom and 4 lucky Pax worked on strengthening their backs and getting stacked while being wind and rain smacked. Main Street Park in the Dark was the place where they would face their beatdown that aims to turn sad clowns’ frowns upside down. The pain train was in motion amongst all the commotion. The wind howled and the rain growled against the thin tin roof of the pavilion they were in. But the Pax persevered and should be revered for their desire to eliminate spare tires from their waistlines. We did not waste any time falling in line. The disclaimer was short and sweet and we moved on our feet to the beat around the slab training our arms, legs, and abs. By the end we were spent but the workout didn’t cost a cent and every one of us was glad we went.
Short disclaimer and since we were running a little behind YHC made the executive decision effectively bypass the warm up as we rolled right into the exercises. YHC felt this was a good decision because the rain was so loud hitting the roof that we could not have heard each other very well at all and the exercise stations themselves worked as warm ups.
There were 7 stations to cycle through and 4 Pax so no one had to double up. We went in a true Tabata circuit fashion with 45 seconds work 15 seconds to change stations and every 10 set we took a 45 second recovery break.
Station 1 – Blockees
Station 2 – KB Sqauts with 35 lb
Station 3 – KB Swings with 20 lb KB (If doing this I recommend using a light weight like 20 lbs fpr the swings since PAX will be hitting this station 5-6 times in a 45 minute BD and if a pax isn’t used to kettlebell swings he could injure himself with too heavy a weight)
Station 4 – Skull crushers with 30lb ruck plate
Station 5 – Weighted ball toss and catch with a squat as you absorb the weight of the ball. (We used a 10 lb ball but a 15 would probably be ok for most pax)
Station 6 – Jump rope
Station 7 – 40lb sandbag deadlift, to clean, and overhead press
Rinse and repeat until time called
We finished with 10 burpees for Cardinal
This was a good and challenging workout for a 0.0. Pax can ramp up the intensity to match their level of fitness and modify if needed due to lingering injury issues. Push the pax to stay on form.
Brief coffeteria then off to greet the day.
Good to be in the gloom even with lots of wind and rain.