Q: Donkey Hammer
PAX: Pedialyte, Accounts Receivable, EZ-Go, Esposa, Michael Freiburg, Topanga, Uncle Jerry, Winona, Family Ties, Peabody
FNGs: None
COUNT: 11
CONDITIONS:
29 degrees
WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back
Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B
THE THANG:
Mosey to playground, pick up a block on the way.
– 1 minute hang
– 30 calf raises with block
Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs
– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees
ANNOUNCEMENTS:
None
COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.
It was a great morning. Thanks for letting me lead.
