Fellowship Jog to Place in Woods
Warm-Up
-Imperial Walker 25x
-SSH 25x
-Mountain Climber 20x
-Peter Parker 15x
-Dying Cockroach 15x
-Superman
Jog to Aquatic Center Parking Lot
“L” McPherson (2 groups, one runs while other exercises…..10 sprints, 5 laps, 5 exercises)
-Exercises (LBC, Merkins, Leg Lunge, Flutters, Wide-Arms)
Jog to Tennis Courts
Merkins 15x
Right Arm Stagger 12x
Left Arm Stagger 12x
The Nadal – jump over line 2 minutes + 20 alley jumps
The Sampras – Run to net and then back with scissor kick 6x + 6 Burpees at end
The Federer – suicides over 2 courts
Jog to benches
Dips 20x
Jump Ups 20
Jog to Swing Set
Partner up, 1 on swing while other does squats and/or plank
Exercises : 10 full stretch, 15 declines, 15 knee ups
Go to amphitheater for Mary
Dolly 15x
Flutters 15x
Right Knee Crunches 15x
Left Knee Crunches 15x
Freddy Mercury 15x
COT
Moleskin:
-Great participation this morning, the humidity caught us all off guard including QIC who did their best Bishop christening at the end with his shirt. Crew seemed to like the set on the swings toward the end, always nice to add something that has not been done before.
-We wondered how the Goat crew did, they were in our thoughts throughout the workout. My insiders tell me they did great, that some even added an extra mile to their adventure at the end
-Looking forward to many more outings, I love the park….so many options to pick from.
-Challenge was made to all that a goal for August was to bring at least one FNG to a workout. Spread the word.
