I’ve been undogly (spelling intentional) busy as of late. I’ll be spending tomorrow with Corporate America, leading an all-day presentational speaking workshop.
As I knew I’d be pressed for time today, I asked the 11:45amers if I could work out with them. Emily, Kelli, Pauline, Susie, and Alexus voted — and it was unanimous! Yeah! Of all of the workouts we’ve done, this has been the easiest to coach, as it consisted of basic movements.
5 RFT; rest 3 minutes between rounds
Run 400m
10 presses (45/33)
20 overhead lunges (45/33)
30 Abmat back extensions
40 Abmat sit-ups
50 air squats
Subtract 12 minutes from total time.
My aspirational goal was to complete all rounds unbroken and to have relatively even splits. Guess what? Are you ready? I did complete all rounds unbroken! Okay, okay, you probably expected that, but let me inform you that it was very challenging to complete 5 rounds of, in particular, 40 Abmat sit-ups and 50 air squats unbroken. My splits were 5:10, 5:14, 5:24, 5:13, and 5:07; thus a 17-second difference between fastest (last) and slowest (3rd) rounds. And, for whatever reason, the 3rd round was the most psychologically challenging, as I really, really, really wanted to rest during sit-ups and air squats.
I grunt loudly when I work out. I do, I do, I do. Sorry for the distraction, athletes. Susie must have heard me grunting during a round of sit-ups, as she matched me rep for rep. Pauline didn’t let me chase her down during one of the 400m runs, either. It’s always a pleasure to work out with soon-to-be-coach Emily, as she’s such a strong athlete and competitor. Kelli informed me that she did like today’s workout, and this made my day. And Alexus was there. Yes, Alexus!
Total = 26:07
Thanks, Alexus, Susie, Pauline, Kelli, and Emily!
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