Did Not Look Hard on Paper…

Weather: 68 F with low humidity

Turf Condition:  Dry? (JC turned off the sprinklers totally destroying the wetlands habitat)

DISCLAIMER

COP

WARM UP

SSH (IC) 20x

Merkins (IC) 10x

LBC (IC – hold crunch for 3 count) 20x

Rinse and Repeat 3x

Through the Tunnel (IC) 15x

Don Quixote (IC) 15x

Mosey around the field to get the heart rate up

The THANG

FOUR CONES

Four cones are spread out in a straight line spaced about 15 to 20 yards apart.  The PAX proceeds from the first cone to the second by burpee long jumps, from the second to the third cone by lunges, and from the third to the fourth cone by bear crawl.  At each cone, the PAX will do 20 exercises of the Q’s choice (total of 80).  Upon completing the course, the PAX will mosey back to the first cone to repeat. Each round the exercise is changed.

On this day, we completed the course 3x performing three exercises in the following order:  Big Boy Sit Ups, Merkins, and Squats.

Moleskin:   YHC needs to make some kind of provision for Curves on the burpee long jumps. He only had to perform three burpees to clear 20 yards.

Tclaps:  Slugger entered beast mode early this morning and nearly lapped all PAX

THE GREAT EQUALIZER

We were about half way through the Four Cones exercise (or just finishing if you were Slugger) when distant whistles blew.  Needless to say, the PAX eagerly awaited the return of the iron horse. This was the second Saturday in a row that Founder’s Park was graced by a train visit.

It was a long one.  We got at least 30 extra burpees.

ABS OF STEEL

Heals to Heaven  (IC) 20x

Flutter Kicks (IC) 40x

Peter Parkers (IC) 20x

Side Plank Arches (IC) 15x each side

LBC (IC) 20x

Six Minutes of Mary:

American Hammer (IC) 30x – lead by Ponzi

Man Spoon (IC) 20x each side – lead by Rite Aid

Rosalita’s (IC) 20x  – lead by Baby

Heal Touches (IC) 30x – lead by Curves

A LITTLE RUB-A-DUB

YHC lead the PAX in a series of stretches

COUNT-O-RAMA

NAME-O-RAMA

COT