9 were present for today’s cold and wet squaredance. @Bigstick, @Baggervance, @lifechamp, @hambone, @deepdish, @thejeweler,@pumpkinspice, @carebear, and me. We began with quick warm up of SSH, BAC, Willymays, Goodmornings, ImpWalkers and Hillbillies, and slow and low Merkins. Mozy around the outedge of park over to the mud filled soccer field. Turned right up the hill towards tennis courts and began.
The thang:
Derrick Henry scores 4 touchdowns on Thursday night. His number is 22. And because he’s such a beast of a man, I figured we could really only measure up to half of him. Half of 22 is 11. Get it?!
So, we performed 4 different exercises of 11’s (10 to 1 and 1 to 10)…with some audibles thrown in.
The first of the 11’s was a 40 yard run beginning with Merkins and ending with Squatjumps.
Then mozy thru tennis court to b-ball court. Begin 4 line suicide runs for an 11 count. At suicide #6 we ran to half court and back and full court, then proceed to end.
Quick break with wall sit to hear BV talk about Roger Bannisters sub four minute mile and the teamwork that it required to do so.
We then counted of into 3 teams of three for the next exercise. Mozied to outside corner of tennis courts.
Then began the following: one teammate was to run around the tennis courts while other two performed 11 exercises with a team count of 110 reps.
First exercise was merkins, then single leg squats, then LBC’s, then Carolina dry socks, then incline Merks, then dips, then slow and low squats, then fence grabbers, and finished with Burpees. I forgot two of the excerices.
We mozied over to the covered pavilion and did next 11 with Pull UPS and Leg Lifts whilst on the picnic table.
Finished with Mary for 2 minutes.
Freddie Merck’s and Alternating LBC’s.
Have a great
Weekend!