AO: Terminus
QiC: Tofu
Pax Count: 7
Pax List: Buttercup, Gronkins, Happy Trees, Martina, Tofu, Trotline, Vertigo
FNG Count: 0
Downrange:
Warm up:
First-time YHC was in town for a Saturday beatdown, so we decided to have some fun in the park. The warmer winter weather was great to workout to and helped break down some of the soreness. I put on my “2000’s or so” playlist, and the work began.
- SSHx20, 1-second break, SSHx20
- Low, very slow squat x 10 – held at the bottom for 20 seconds while doing a groin stretch. Did this twice.
- Mountain Climber into a lunge and hold for 20 seconds for further hip stretching
- High Knees, Butt Kickers, Weedpickers x 10 each
- Arm Circle, Bear Hugs, and 10 raise the roofs
The Thang:
Workout 1 (Leg Agility) did 3 sets with a stretching circuit after the first set:
- 15 jump squats
- 10 bonnie blairs
- 10 Apolo Ohno’s
- 20 high knee skips
- 20 reverse lunge into high knee jumps
- 15 tuck jumps
- 20 high knees
- 20 butt kickers
- 5 wall jumps
- 15 calf raises
(note): This got the PAX to break a sweat and feel the leg burn.
Workout 2 Native American Run:
- Run around the main Piedmont Park field along the sidewalk. Pax made it almost 2x around before time was up.
(note): Tough when you combine this with the marathon runners. They run at quite a pace.
Workout 3 Arm Circut as a group, hard count:
- Chose a rock that will challenge you
- 10 curls x3 (Don’t put the rock down until complete)
- 10 over-head press x3 (Don’t put the rock down until complete)
- 10 bent over rows x3 (Don’t put the rock down until complete)
- 10 derkins x3
(Note) YHC was getting a little bit of runners high at this point and kept on screwing up the count. Had to keep the PAX on their toes. Also, a few of the PAX became stuck on the ground after the derkins.
Workout 4: Mary
- I do not recall what all we did for mary.
CoT:
Naked Man Moleskin:
Watch out for the golf carts.