It was a great morning to get out and make ourselves better. 74 F and Muggy for the 10 PAX that made the effort to better themselves.
QIC: Skid Mark
PAX: Black Lung, A.fib, Bagger Vance, Yard Sale, Bob the Tomato (rename), Cowboy, Too Tall, Vegemite, Money shot
We started with a medium pace mosey around the campus, arriving at the ring of fire (red rubberized track) for warm-o-rama.
Disclaimer
WOR – SSH x20, Good Mornings x10, Willy Mays x10, LBAC f/b x15 each, overhead claps x10
Thang: The Longest Mile
As many of us experienced Funyuns’ strength building beat down this past Tuesday, a cardio heavy routine was in order. We set up at the start of the 100m on the track for a track based work out.
4 Laps around the track; Start each lap with 5 Burpees, stop at each 4×1 relay exchange site and the finish for a strength exercise. Plank for the 6 after each lap.
-Lap 1: Merkins x15 per stop
-Lap 2: LBCs x20 per stop
-Lap 3: Squats x20 per stop
-Lap 4: Carolina Dry Docks x10 per stop
The PAX were breathing heavy at this point and muscles were begging for relief. There was none given. Time to partner up.
-1 lap: Partner carry the straights, mosey the corners
-1 lap: Bear Crawl/Lunge Walk the straights, mosey the corners
Mosey Back to the parking lot
Mary: Flutter Kicks x30 (ran out of time again)
COT
Thanks again for giving me the opportunity to lead this morning. Target for increased cardio/calorie burn achieved. My estimate was 720 kcal burned in 45 min which comes out to 960 kcal/hr. Not bad.
SYITG