NerdStrong Gym - 7 Minute Row

Today's workout was titled The Odyssey and it's a continuation of our Rowing workouts. This was a full 7 minute Row without stopping. This is what we have been practicing for the past few weeks.

But before the row we did a pretty good warm up of 2 sets of 5x Wall Squats, 10x Air Squats, 10x PVC Pass Thurs & 15x PVC Good Mornings.

Next was the main workout which was a full seven minute row. We have five rowers and 10 nerds so we did them in two groups.. I was part of the first group. The first few minutes were okay and then you start to feel the burn but you push through it and strangely enough when you get to the final few minutes it's actually easier then when you started. Coach David did a great job at encouraging us to push ourselves in the last minute to get as many meters in as we could. I manged to row 1476 meters in that seven minutes. This was just shy of my goal of 1500 meters, so I was a bit disappointed in myself but that just means the next time we do this (and we will do it again) I'll do better and surpass my goal.

Once the second group was finished we got a five minute rest before doing a 21 - 15 - 9 circuit of Sit Ups, Bicycles and Push Ups. So this meant we did 21x Sit Ups, 21x Bicycles and 21x Push Ups before moving on to 15x Sit Ups, 15x Bicycles and 15x Push Ups and then finally finishing with 9x Sit Ups, 9x Bicycles and 9x Push Ups. This is none stop and exhausting.

Of course since we had a smaller class size we had some extra time so coach David surprised with "Sally". This is something they use to do when NerdStrong was NerdFit and being done out of Coach Andrews garage. What they do is play the song by Moby called "Bring Sally Up". Everytime he said Bring Sally Up, Bring Sally Down we did a squat.. sometimes we'd be down in the squat for a few seconds before he would say Bring Sally Up. I lost count on how many squats we did but it was alot. And though I was tired and sore it was a lot of fun and I hope we are surprised by Sally in the future. Thanks coach David for a fantastic workout.