PAX: CareBear, Deep Dish, Foxtrottalksalot, Black Lung, Life Champ, Hambone, & YHC TheJeweler
QIC: TheJeweler
Conditions: Sunny, 80 Degrees, gloom factor low
Disclaimer was give then quick jog down the road and circle back to the lot
Warm-o-rama: 30 SSH, 15 Good Mornings, 15 WMHs, 15 Imperial Walkers, 15 Hill Billies, 15 BAC, 15 Air Presses, Sprint Drills for 20m: High Knees, Butt Kicks, A-Skip, B-Skip, Elevated Skips
Thang: Mosey over to the entry of the parking lot facing up the hill towards 12south. PAX lined up and jogged ~50m to the manhole cover then all out sprint the remaining 50m to the stop sign. Jog back as a group and repeat 4x.
On to the playground: PAX grouped up in groups of 2 & one group of 3. While one group member is doing pullups the other is doing lunges. Pullups went in reps of 10, 8, 6, 4, 2… switch out after each set.
On to the tennis courts: With the same groups we lined up on one side of the court. Your partner bear crawled across to the other side then sprinted back to switch… after first 2 sets switch to crab walk. While your partner bear crawled we did the following four exercises: Round 1 Side lunges, Round 2 pike pushups (start from push up position thrust legs into a pike similar to a Carolina dry dock & do a push up), Round 3 ski jumps, Round 4 dolphin pushups (from low plank position, elbows on the ground, you jump your legs up towards your arms into a pike then back down).
Round two: shuttle runs (half court to full court) while your partner does: walkouts (from pike position your walk your hands out as far past your shoulders as possible – basically an ab roller without the ab roller), calf raises, alternating super people (right arm left leg up, left arm right leg up), then windshield wiper pushups (hands wide and you shift from side to side doing a push up).
Mosey to the loop around the big white house. Same groups… your partner sprints as fast as possible, one lap, while you do LBCs. Each person runs once. 30 sec rest… rinse and repeat.
Long mosey around the back side of the park back to the entrance past the woman looking at the ground and the man with two dogs.
Just enought time for a modified circuit… Sprint 50m 10 Merkins, Sprint 50m 10 LBCs, Sprint 50m 10 burpees, sprint 50m 5 flutter kicks & 5 crossovers.
MARY: 25 American Hammers, 10 J-LOs, 30 seconds of slow bikes…. TIME
Announcements: Memorial Day Murph coming up, Yard Duty & meal train sign up for Ludwig,
Prayer Request: Ludwig & Wife for continued recovery after surgery, FTTA mother-in-law dealing with some feelings of depression, my parents & grandfather. Sorry if i’m missing anyone.
Pleasure to lead this group of men!
YHC ~ TheJeweler