With a PAX of 10 and no newbies, the disclaimer was discarded and we proceeded to get to work, on this brisk fall day
Warmup:
Lap around the park, followed by SSH x 20; Mountain Climbers x 15, Merkins x 15; Good Mornings x 15; Windmills x 15, Sir Fazio Arm Circles x 15
The Thang
6 rounds of sprinting from the top of the parking lot to the park entrance, where we did 5 Gorilla jumps at the bottom, and sprint back up the hill to plank it out and wait for everybody. Followed by exercise in Cadence. Interim exercises called were:
Half Burpee x 12
Half Burpee x 12
Moving Merkin x 12
Low Plank Hold x 30 sec
Half Burpee x 12
Half Burpee x 12
Then.. sauntered over to the picnic area, partnered up and proceed with:
Partner A – 5 pullups while Partner B assists if needed. Flapjack. Repeato
Then, Dips x12
REPEAT sequence twice, then
180 Squat Jumps x 25, then
Partner A – 5 pullups while Partner B assists if needed. Flapjack. Repeato
Then, Dips x12
REPEAT sequence twice, then
180 Squat Jumps x 20
Ski Abs x 20
Then, Saunter to the tennis courts
Group A bear crawls to the far line on the 2nd court, and sprints back while Group B does Peoples Chair. Flapjack,
Then,
Group A bear crawls to the far line on the 2nd court, and sprints back while Group B does Balls to Wall. Flapjack,
COT
WWII x 15; LBC x 15; LOW SLOW FLUTTER x 15
The Birthday Boy, Swingline, eloquently took us out after “volunteering”
