6 pax came out to Cedar Falls Park on this beautiful Tuesday morning to watch the sunrise (literally, as Adolphus told us to put our hips down and look at the sky as we finished with planks) and sweat on the tennis courts.

The Thang:
Warmup:
Side Shuffle Hop x 20
Imperial Walker x 15
Arm Circles x 10 each way
High Knees x 15
Butt Kickers x 15
Windmills x 10
Merkins x 10
Mountain Climbers x 15

Workout:
Jog down the path to the tennis courts. Line up on the sideline of one of the courts. Run down to the sideline of the next court and do 2 wide arm merkins, 2 (cadence count) mountain climbers, 2 regular merkins, 2 squats, 2 (cadence count) SSH. Run to the sideline of the next court and repeat the 5 exercises then run to the sideline of the next court and repeat the 5 exercises. Plank until all pax finish. Jog back the first sideline. (5 exercises, 2 reps, 3 sidelines)

Repeat this workout but with 4’s of everything instead of 2’s. (5 exercises, 4 reps, 3 sidelines)
Repeat this workout but back to 2’s. This time add 2 (cadence count) high arm plank jacks at the beginning and 2 (cadence count) jump lunges at the end. (7 exercises, 2 reps, 3 sidelines)
Repeat this workout but do 4’s again and at the end run back the sideline of the farthest court. (7 exercises, 4 reps, 3 sidelines)
Repeat this but back to 2’s and add 2 extra sidelines, sprint back to the sideline of the farthest court. (7 exercises, 2 reps, 5 sidelines)
Repeat but 4’s (7 exercises, 4 reps, 5 sidelines)

Jog back to the main field. Two sets of bear crawls to the goal line and crab walk back.

Jog to midfield for some Mary. Around the horn Mary: Dunphy Special (combination of 6 inches, long slow flutter, 45 degrees), Russian Hammers, LBC’s, WWII’s, Planks (combination of regular, low and high hips, each side, and push back for calf stretches).

COT

Moleskin
-Good group today
-Nice to have Baby Ruth as an honorary F3CHer this week

(posted on behalf of TI)

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