10 PAX arose from the humid gloom to get their weekend started off on the right foot
Warm-up:
Fellowship run, SSH, imperial walkers, mountain climbers, arm circles, merkins, random stretches
Mosey over to the “beach” volleyball court
4 corners, 5 burpees at each corner, sprint forward, shuffle right, sprint backwards, shuffle left between – 2 rounds (40 burpees)
Fellowship run over to the construction zone and pick a “Duke Stone” – these mofos are not only expensive, but heavy.
Block Party: pick a partner – 1 group runs 100 yards and back while the other does an exercise, then switch
1) overhead press – run
2) bicep curl – run
3) goblet squat – backward run
“kettle bell” style swings and overhead rock throws
cadence walking lunges with the rock
Circle of fire: various forms of plank (high, low, bows/toes, sarkosy, putin) while each member runs to find a rock and bring it back to the middle of the circle – then each person grabs a rock and runs around while exercises are called out (LBCs, russian hammers, freddie mercuries, LBCs, supermans, little baby seals,…)
Stairwork – 1 flight of stairs each – single touch, bunny hop, right leg, left leg – repeato
Bring the blocks back
Fellowship run
COT
Moleskin
– Welcome to Bob the Builder
– The construction worker informed us that the “bigger rocks” were behind the dump truck… he didn’t feel like joining us in the pain though…
– Community bacon platter by the Stig was a real winning idea.
