Happy Valentine’s Day, folks. Hopefully you have a chance to enjoy a good workout with friends, loved ones, and family today.
We lucked into doing a lovely workout today courtesy of our trainer who was grinning ear to ear today on this one. Fran plus a mile run. Fran’s bad enough, so why add a run afterwards? So it hurts more, of course. It was Coach Drea who gleefully put us through this torture today. 🙂
Ev and I were joined by Jonathan, Jenny, Nic and Nichole, Todd, and Tionne. We started with some couch stretch, did a 400m jog to remind ourselves that it was chilly and windy outside, then came back in to do 3 rounds of:
- 20 seconds of jumping jacks
- 20 seconds of air squats
- 20 seconds of push-ups
And when all of that was done, we started warming up on thrusters and pull-ups.
Apparently if our Fran time was 10 minutes or better, we needed to scale it. Drea seemed surprised that my best Fran time was over 10 mins. She seemed to think I was in the 7 or 8 minute range. HAHAHAHA! (ahem) According to my notes, my best time was 10:17 doing Rx Freestyle Fran on 26-SEP-2016. I was able to break up the reps and not have to do all the thrusters and all the pull-ups, so it worked better for me.
So today I definitely scaled.
- 75# thrusters
- pull-ups until forearms gave up
- and then drop to ring rows
We had enough folks doing ring rows that we waterfalled in. I went in the second wave and started at the 7 minute mark.
- 11 thrusters, then 10 thrusters
- 7 pull-ups, 7 pull-ups, 7 pull-ups
- 5-5-5 thrusters
- 5-5-5 ring rows
- 9 thrusters (unbroken)
- 3-3-3 ring rows
- 400m walk
- 400m run/walk
- 400m walk
- 400m run/walk/run
Took me a bit over 24 minutes: 24:03. And I was ok with that.
Ev scaled a bit, but did awesome:
- Fran – 65# thrusters, ring rows in 7:07
- Mile run
- Total: 19:49
I think Jenny was done in around 15 minutes. She was flying. And Jonathan got through Fran in under 5 minutes, Rx. Not sure what his mile time was but he was chugging right along.
Really everybody chugged right along. The chilly wind on one side of the building for the run was a brisk reminder that we’re still in February in Colorado, but if you were in the sun and had the breeze behind you it wasn’t so bad.
Great work everybody!