F3 at home: Mulch, palm trees and mumblechatter

The BackBlast:

3 pax (plus a gang of shorties at Pipeline’s house)

Well maybe not a ‘gang’ – possibly just one or two – but strong contribution to workout background noise and the occasional exercise. Whoever thinks kids can be distracted by plopping them in front of a screen never forced them to watch me lead a workout for an hour. The backyard was much more entertaining.

Meanwhile Linchpin looks like he has the Zoom stock beach background – palm tree even in the same spot – but turns out he is really there. Mosquitos included in the real thing.

What we did (as I recall) –

Quick warm up of SSH, merkins, squats – 2 min run.

12 minute round (50 sec work/10 sec rest) – 4 exercise groups, 3 rounds each (this reads strange, just trust me it worked great!)

1 – A. alternate 10x Peter parker/10x bicycle. B. Reverse lunge. C. alternate 2 merkins/2 jump squats. D. Goblet squats.

run 2 minutes. Then merkins the hard way – slow no cheating; included some single leg and diamonds

2 – A. alternate 10 mtn climbers/10 jump lunge. B. speed skaters. C. alternate 2 JLo/2 open shoulder rotation. D. KB swing. (Q NOTE: somehow I skipped ‘C’ the first time thru – used our extra minute at the end for makhtar)

Possibly 2 minutes more running. The mountain merkin 11s – 10/1 down to 6/5 (ran out of time)

3 – A. alternate 10 plank jack/10 SSH. B. Lunge with twist. C. alternate 5 merkins/5 knee ups. D. KB power clean switch hands each one.

Burpees for the last 2 minutes.

Cadence is a difficult thing over Zoom – just enough count delay to drive you crazy. The merkins and the mountain/merkin 11s lose something.

KB is kind of a must have when you are stuck in front of camera/computer. Good prop for getting stuff done in place.

I really want to find a hill and run some Jacob’s ladder with everyone. Let’s get back together soon.

Until next time…

Nash