I’m Not That Twitchy

Partly cloudy in the mid-50s, great workout temperature and warm enough for 7 Pax to do a little sprinting. YHC mentioned at a previous Q how not-fast he was. Time to cultivate those fast twitch muscles a bit.

DISCLAIMER

COP
Dynamic warm-up that moseyed us around the school once. We did the following warm-up exercises

• Toy soldiers
• Ring the bells
• Butt kicks
• High knees
• Imperial walkers
• Rocky Balboas
• Little baby arm circles
• Seal claps
• Inch-a-Stretch (Inch worm into Etch-A-Stretch)

THE THANG
Let’s get twitchy. At the area formerly known as the shovel flag.

• Slow box jumps with an exploding jump. Start with 10 reps, then jog to the second light post, and full sprint to the third light post, mosey back. Descending ladder of box jumps/sprints by two for five rounds. (10, 8, 6, 4, 2).

YHC drew a chalk ladder using the crosswalk lines. We worked on agility and quick feet. After each time through the ladder, pax did an ascending amount of burpees.

• Front steps x4 (doing 1, 2, 3, and 4 burpees each time through the ladder)
• Side steps x4 (burpees)
• In/Outs x4 (burpees)

To the hill. Sprint the straight-a-way of the bottom part of the hill, mailbox to bend. Mosey the loop back down to the bottom.

• Sprint 1, 10 hand-release merkins at the bottom
• Sprint 2, 20 hand-release merkins at the bottom

Back to the start. Partner up for a little Go Get ‘Em.  One pax stood at the first cross walk. The other pax laid on the ground about halfway to the second cross walk with feet facing crosswalk. When YHC yelled, Ready, Go, Pax raced to the second cross walk. Repeated once and switched positions.

• Winner: 10 Freddie Mercuries (2-ct)
• Loser: 10 V-Ups

MARY
We stretched by doing 10 Mountain Man Poopers

CIRCLE OF TRUST
PRAYER
MOLESKIN
Pray for those who don’t feel safe right now.

ANNOUNCEMENTS
Convergence, please bring food/drinks. Need to plan the stations.