PAX:
Blood Clot, Money Shot, Cathy, Cinderella, Tiny Dancer, Hot-N-Ready, Cowboy, Venus, Too Tall, Boy Band, Old Hickory, Black Widow, Red Skull, Doubtfire (F3 Knoxville), Dilly Dilly, Frugal, Cooties (FNG), Spackler (FNG)
QIC:
Vegemite
19 showed up this morning on The Hill for some Hourglass themed work..
WOR:
Mosey up to the football field. Circle up for:
- SSH x20 IC
- Good Mornings x10 IC
- Willie Mays Hayes x10 IC
- Slow and Low Squats x10 IC
- Baby Arm Circles (Both Ways) x10 IC
- Seal Claps x10 IC
- Air Presses x10 IC
- Burpees x5 OYO
- 25yd High Knees
- 25yd Buttkickers
- 25yd North Facing Shuffle
- 25yd South Facing Shuffle
THANG:
I was talking with Frugal after last week’s session, and he had a “fun” idea for an Hourglass themed workout up on the football field. Here was the plan:
H – Hand Release Merkins
O – One Legged Donkey Kicks
U – Up Downs (four count feet chop then drop)
R – Ranger Merkins
G – Gorilla Humpers
L – Lt. Dans
A – Atomic Merkins
S – Sumo Squats
S – Scissor Abs
The hourglass theme came from starting in one corner of the endzone with 15 reps of the first exercise. From there, you run across to the other side of the endzone to do 15 more reps of the same exercise. Then you run diagonally to the far endzone with a 5 burpee speed bump at the 50-yard line. You do 15 more reps of the first exercise in the far endzone, and then you run across the endzone for 15 more reps of the same exercise. After that, you run diagonally back across the field to the starting endzone with another 5 burpee speed bump at the 50-yard line.
All in all, you end up doing 60 reps (60 minutes per hour) of each exercise with 10 burpees per cycle. You also end up running in an hourglass shape across the football field.
This was a bit of an ambitious list of exercises. We made it through U before YHC came to the realization that the burpee speed bump was slowing down the progression too much. After dropping those off, everyone made it all the way through the Lt. Dans cycle. A couple of guys were halfway through the Atomic Merkins cycle.
This should be doable without the burpees. I think it might be good to put the list of exercises on a board/sheet of paper and allow the PAX to choose their own adventure if you will. This might allow better cycling of legs/upper body exercises than the prescribed HOURGLASS order.
Mary consisted of a good long high plank while we waited for the six and for Frugal to get his phone to record all 19 names.
As always, it’s a pleasure to lead, so thanks for allowing me to get out there and get better with you all.
SYITG,
Vegemite