Today’s post by Chris McDaniel …
Wait…what? Or fearless leader isn’t here today? That’s right, Chris Malenab was on a plane heading to NYC to cross off one of his running bucket list items, the TCS New York City Marathon. This left the other Chris (McDaniel) in charge of today’s #breakFASTclub workout. The group may have been small, with only Brad, Derrick, and Chris showing up, but the workout was a BEAST!! MIA today was David, Katie, Derrick, and Tara, so if found please return to #9run6.
The group started off with a 5 minute warm-up run and then using the Deck of Cards played a round of 5 card draw. We had 5 different stations with 2 exercises each that included everything from burpees & knee-to-elbow planks, push-ups & dips, and one station even incorporated a pumpkin (since its Halloween) for some pumpkin squats with and overhead shoulder press. Each card you drew represented the number of reps, while Jacks equated to 11 reps, Queens 12 reps, Kings 13 reps, Aces 15 reps, and the dreaded Joker was 20 reps.
After drawing your card and performing your set of exercises it was off to run suicide line drills. The suicide line drills were a killer and really worked on everyone’s stamina. The group repeated this until each of us had 5 cards and the best poker hand got to sit out the ‘speed round’. The winner of the 5 card draw hand got to pick 3 cards for the others to perform the speed round of burpees, push-ups and dips. Then it was off for another round of 5 card draw and a speed round before finishing it off with a 5 minute cool down run. High fives were given all around and everyone headed off to celebrate Halloween.
Join us every Wednesday (Workout Wednesday) and Friday (#breakFASTclub) at 6:25AM in front of the West Steps of the Capitol, here is the address: California State Capitol , 1315 10th St, Sacramento, CA 95814 (West Steps are the steps facing the Tower Bridge). Make sure to help us spread the word via social media “like” us on Facebook.com/9run6 and “follow” us on Twitter.com/9run6. Invite your friends to “Meetup” with us at www.meetup.com/9run6-Sacramento.