Good day at Grid Iron. 3 did a pre-run, and 10 joined for a “28” workout (Q’s 28th Anniversary, so the number stuck in my head). Welcome to our F3 brother from Austin who was in town for the weekend, Breaststroke.
Warm up and then a mosey to playground with 2 sets of 14 pull-ups on the swings (28 theme all day)
Mosey to soccer field for a series of up and down the 100 yard field 3 times with a series of merkins every 25 yards and ab “breaks” at mid field.
First lap: 2 sets of 14 merkins at the 25 yard line, 2 sets of 14 wide grip at the 50. Pause at mid-field for abs: 28 WWIIs, 28 Crunchy Frogs, 2 sets of 14 side crunches. Continue the march with 2 sets of 14 wide grip merkins, and 2 sets of diamond merkins. Turn around and head back to 50 yard line with 2 sets of 14 Chuck Norris, 2 sets of regular merkins. Break at mid field for abs: 28 WWIs, 28 Heals to Heaven, 14 V-Up Rollups (because it’s 2 exercises in 1). Continue the next 50 yards with: 2 sets of 14 standing leg curls, 2 sets of 14 squats. Repeat, then circle up for Jack Web (1 merkin, 4 overhead presses). Blue Moon didn’t get enough abs so we did 28 4 count American Hammers. Yep.
Mosey to pull up bars for 7 pull ups, alternating with 28 dips. Repeat twice and then add in 14 incline Merkins. Mosey to playground for 2 sets of 14 partner leg tosses. Mosey to wall for 4 sets of alternating balls to the wall Toe Taps 28 times, and then people’s chair with arm exercises. After 4th round, circle up, 28 crunchy frogs. And we’re done.