Walk it Off! Back Blast

To the 2 men that joined YHC,
The gloom was less gloomy today as the temperature was 45* and there seemed to be some hustle and bustle around us as others shared the Scioto Mile Park.

The Plan:
YHC, recovering from GrowRuck009 and a Monday Runday with Mogul, put together a simple plan. The goal was to move for 45 mins, steady, paced, and with complete movement to massage out the soreness.

The Thang:
0530- YHC shared the plan and the outline for the morning. 10 movements of one exercise every 100 steps (walking spead).
SSH X 10ic
100 Steps
Cotton Pickers X10ic
100 Steps
Merkins X10sc
100 Steps
Imperial Walkers X10ic
100 Steps
Squats X10ic
100 Steps
Good Mornings  X10ic
100 Steps
Merkins X 10sc
100 Steps
Hillbillies X10ic
100 Steps
Squats X10ic
100 Steps
Merkins X10sc
100 Steps
Lunges X 10ic
100 Steps
Hillbillies X10ic
100 Steps
Burpees X 5 OYO
100 Steps
Monkey Humpers X10ic
100 Steps
Merkins X10sc
100 Steps
Squats X10ic
100 Steps
Imperial Walkers X10ic
100 Steps
Abe Vigodas X 10ic
100 Steps
Squats X10ic
100 Steps

Total: 1900 Steps (avg 2.78ft per step) = 5,282ft or 1 MILE!

(SSH, Cotton Pickers, Good mornings, abe vigodas, lundges, monkey humpers) X10ic:  Squats 40ic, Merkins 40sc, (Imperial Walkers, Hill Billies) 20ic

Ended Workout with 50 flutter kicks/50 ab mat sit ups!

It isn’t about the intensity, it isn’t about the full body of work, it isn’t about speed. F3 is about doing it together, one step at a time, slowing down the cadence and completing the movements! Today we got better together!

Aye,

Bo Schembechler

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