19 pax joined YHC at Fred Fletcher Park for the weekly installment of Ball Bearings. I took inspiration from my journey to Shark Tank in August and built a leg centric workout for the assembled gang. Au Pair was in full mumble-chatter mode – for those keeping score at home.
The thang
Warm-up jog around the Yard Art, up the greenway trail, to the upper parking lot. Circle up
- SSH x 30
- Imperial Walkers x 20
- Mountain Climbers x 20
- Mericans x 15
- Good Mornings x 20
Find a spot on the Curb
- Little-baby Alternating Left-Right step-ups x 10
- turn to the Right – LBALR step-ups to the left x 10
- LB Derkins x 10
- Turn to the Left – LBALR step-ups to the right x 10
- Quick-feet x 20
- Staggered Mericans x 15 in the gutter, left hand high
- Staggered Mericans x 15 in the gutter, right hand high
Recover on the jog down to the Picnic Shelter
- Prisoner Squat x 10, Alternating Left-Right Step Up x10, Hanging from the Rafters – Knees-to-Elbows x 10.
- Run through the Stone Circle and up around the Lamp Post
- Repeato x 3
- One leg raised Homer – to Marge (5x each side), One leg raised stationary Lunge (5x each side)
- Run down and around the Yard Art
- Repeato x 3
Mosey on over to the House of Cats – Split into Two Groups
- Group 1: People’s Chair. Group 2: Run to top of Hamburger Hill – Bear Crawl down, Bear Crawl Back up.
- Flip Flop
- Group 1: Balls-to-the-Wall. Group 2: Run to top of Hamburger Hill – Bear Crawl down, Bear Crawl Back up.
- Flip Flop
3-minutes of Mary
- LBC x 30
- Low Plank Hold x 20
- Freddy Mercury x 20
COT
- Welcome to FNG – Tweener
- Ron Burgundy is collecting unwrapped, new toys for Toys-for-Tots. Bring to a workout and give to Q before 12/10
- Mr. Hand is starting a new Garner workout on Thursday
- Prayers for Low Pair
