On Saturday we got exhausted after walking 9 holes of golf Then on Sunday I drove to meet my brother to golf 18 (in a cart) and we ended up going for a 2 mile walk in the evening after I got home. Yesterday I walked 18 holes.
I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.
I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.
They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.
Today is one of their cardio days and the workout was titled “Empire.”
Empire will have you sweating it out in a team training style, combo-set cardio workout.
Empire consists of six combo stations and can accommodate 36 members.
This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.
In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.
1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
2A: Box Jumps (12″)
2B: Inch worm + 10 Mountain Climbers
3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
3B: Skipping in place clap hands under the leg that is up
4A: Standing spin bike
4B: Step-up with explosive knee raise (24″)
5A: Holding on to the front of a bench, hop your legs over back and forth.
5B: In a squat keep alternating reverse lunges
6A: Plank hold + feet spread on sliders
6B: Jingle Jangles
I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!
Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.
Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.
I used a supinated grip.
30:00 EMOM (alt with 45s work & 15s rest)
1-arm KB Thrusters (26#)
Plate Hops (45# plate)
Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.
10 Hollow Rocks
10s Hollow Hold
Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.