Seven regulars and one first timer (to Detention…Pothole) showed up ready to get after it. Welcome back from IR Tinker Toy. No FNGs. Let the fun commence.
Warm-up
Quick job around the parking lot up to the the entrance and back.
SSH x 20, IW x 15, mountain climbers x 20, GM x 15, plank jacks x 20, Sir Fazio L/R x 15 each.
The Thang
Mosey up the baseball field and partner up at home plate. Size matters.
#1 runs to third base, #2 runs to first base – each do burpees x 5. Continue around and meet at second base for some partner exercises. burpees x 5 at first and third on the way back to home.
Repeat x 2. Excercises at second base were – partner dirkins x 15 ea, partner squats x 15 ea, partner clap merkins x 15.
Mosey over to the track for the 1 mile fun run.
4 laps around the track stopping at each 100m mark for called exercise. Stop 1 – 20 reps, Stop 2 – 15 reps, Stop 3 – 10 reps, Stop 4 – 5 reps
2 laps with sumo squat jumps lap 1 and spiderman merkins lap 2
Squat hold until finished. Reverse LBC x 25
Lap 3 American hammers
Squat hold until finished. 6″ leg hold 10 count around the PAX
Lap 4 – the dreaded burpee. Awful, suck, Papercut breezed through it
Squat hold until finished. Chilcut
Recovery indian walk over to the bleachers for Plank-o-rama
High plank – chilcut – plank walk right x 5 – low plank x 10 count, plank walk left x 5 – low plank x 10 count – bear crawl forward x 5 – low plank x 10 count – bear crawl backwards x 5 – low plank x 10 count – high plank – right arm/leg high – left arm/leg high…. recover!
Mosey over to the benches
dips x 20
Mosey down to the lot for Mary.
Box cutters x 50…. done.
Announcements – Mule March 4. “If you can do this, you can do the Mule”
Prayer requests – don’t forget to turn to God in prayer. He wants your struggles and wants to carry the burden.
Tinker Toy took us out.
Moleskin:
- Grady pinged me the night before and asked if there was anything special about the workout. “It will suck” was all I could come up with. It did for me
- Always are great core group from North Raleigh. Wish some of those UJ regulars would give this one a try
- Where was Mr. Rogers?
- Great to have Tinker Toy back out in the gloom. Glad the calf held up!
Always a pleasure.
Dingo
