After a brutal Spartan race, our fearless leader of Tuesday beatdowns, Sweats was forced to take a break to recover. YHC was asked to be the substitute chaperone for the Dance.
Warm-up
SSH x 20
Windmills x 10
LBAC x 20
Willie Mays Hayes x 10
Jog to the Dancing Man Pavilion for….
Balls of Doom.
YHC dusted off the F3 themed soccer balls for some random exercises for 15 minutes. One ball had numbers of reps and the other ball had various exercises. Toss the balls and find out what the next exercise is and how many. We also took time to explain the basics of Qing and cadence counting. Exercises included Merkins, Carolina Dry Docks, SSH, LBCs, Burpees, Mountain climbers and reps ranged anywhere between 6 and 20. (16 was the most common)
Jog to the Tennis courts for….
Circumferential suicides.
Run around the first court, do 5 Merkins
Run around the first 2 courts, do 10 Merkins
Run around the first 3 courts, do 15 Merkins
Run around all 4 courts, do 20 Merkins
Interlude: People’s chair for 4-5 minutes
Run around the first court, do 5 Tuck Jumps
Run around the first 2 courts, do 10 Tuck Jumps
Run around the first 3 courts, do 15 Tuck Jumps
Run around all 4 courts, do 20 Tuck Jumps
Jog to the playground for…
Pull-ups, 20 each.
Jog back to Dancing Man Pavilion for…
“I can make your hands clap” (and Plank Jack)
The song above was played. PAX were instructed to Plank Jack constantly until the annoying refrain was sung and with each “hand clap” the PAX would do a clap Merkin. Most PAX had some hurtful words about my song selection. Sniff.
Mary:
LBCs cadence x 30
WWII situps single count x 15
Time’s Up!
COT
I may have forgotten the name-o-rama. Just now realizing this
Prayers sent out for Sweats’ speedy recovery
Reminder that there is a convergence this weekend at Briar Creek
