Another Wednesday and another workout at picturesque Fletcher Park. Cinderella and Orwell joined us after a disappointing response at The Healing Place. If you get a chance get out there and support their workout. With a great view of the sunrise, rather than say a parking deck, we set off to warm up in the soccer field parking lot.
Warm Up: SSH, Good Morning, Windmill, Imperial Walkers x20
Up to the soccer field for some 100yd Bear Crawls and Crab Walks with exercises to break things up a little.
Bear Crawl w/ 10x Merkins, 15x Prisoner Squats and 20x LBC’s interspersed. Sprint back
Crab Walk w/ 10x Merkins, 15x Jump Lunges and 20x LBC’s. Sprint back
Bear Crawl w/ 10x Dry Docks, 15x Prisioner Squats and 20x LBC’s. Spring back
Down to the stone circle for some deconstructed Burpees. Partnered up, with Partner 1 doing 10 Plank Jacks at the bottom, then up a level for 10 Merkins, up another level for 10 Squat Jumps then run around your favorite light pole and back to the stone circle to flapjack with Partner 2. After a couple rounds we moved on down to the picnic tables.
Partner 1 executes AMARP table exercise while Partner 2 runs up hill to sidewalk for 5 Merkins, then flapjack. Rotate through all tables 2x.
Table 1 – Pullups, Table 2 – Incline Merkins, Table 3 – Decline Merkins, Table 4 – Dips
Mary: LBC x 30, Slo-mo Freddie Mercury’s x 20, Rosalita x 30
KD is off to TARP’s house with Moose and Rocco to help him find a way to fit in a workout with a newborn in the house.
