QIC: Yosef
PAX: CDL, Aristotle (and friends), Iditarod, Noble Virus, NPR
Weather: 23 degrees F, clear, no wind.
6 PAX posted for an education on some important historical people.
Warm Up lap
WoR IC
X20 side straddle hops
X10 slow good mornings
X10 slow willie mays hayes
X10 high knees
X10 butt kicks
The Thang: Mosey to the long side of the parking lot, introduced PAX to Wilt Chamberlain. In honor of his 100 point game, PAX completed the following:
X100 LBC’s
Sprint 100 yrds (length of parking lot)
X100 squats
100 yrds
X100 swim kicks
100 yrds
X100 lunges (50 per leg)
100 yrds
Mosey’d a bit to shake everything loose and then circled up to introduce PAX to Bruce Lee, and his workout.
x20 American Hammers
x20 LBC’s
x20 toe touches
x20 Crunchy Frogs
x20 heel taps
x20 swim kicks = 1 set
Full Bruce Lee is 6 sets, but we only had time for 3 sets.
Moved on to Johnny Cash, and his Ring of Fire:
PAX circles up and gets into plank position. Gave 3 pax a choice of their favorite ab exercises. The results were shoulder touches, bicycles, WW1 situps. All Pax held plank, while pax one at a time completed all three exercises x10 reps, and then resuming plank while the pax to the left goes, until the circle is complete. It just keeps on burning.
Mosey back to start.
CoT & BoM.