Q: Pole Dancer
PAX: moneyshot, Pep, Black Lung, Betty Ford, Shania, Esposa, LB
FNGs: None
COUNT: 8
CONDITIONS: Drizzly
WARMUP: Mosey through the field house and onto the track for a lap, dynamic warmups and stretching on the field
THE THANG: reworked exercises back from my high school soccer and track days;
1. Corners!
Run diagonally across the field, corner to corner. Exercise on the corner, karaoke the width of the field to the next corner, exercise. Repeat ad nauseum.
Exercises x20:
– Merkins/Dry Docks
– Squats/Iron Mikes
– Supermans/Lateral Supermans
– WW1s/Diamond Sit-ups
2. Stair Jumpers (stadium steps)
– jump up one stair at a time, right leg
– one stair at a time, left leg
– one stair, both legs
– two stairs, both legs
– three stairs, both legs
– two stairs, both legs
– one stair, both legs
Mosey to the parking lot and 10 minutes of Mary.
ANNOUNCEMENTS: BBQ Sunday, Night Moves in East on Saturday
COT: Prayers for my wife and puppy as they recover from their respective surgeries, folks dealing with storm damage, those on the job hunt.
Appreciate the hospitality from the Green Machine crew!
Playlist: Passin’ Me By Radio
https://open.spotify.com/playlist/37i9dQZF1E8ENeNzGVJ3Q3?si=1108794c46db4ab3