WARMAMA
SSH 20X
inch warm merkin OYO 5x
Star Jack 10x IC by count
Travoltas 10x on each side
Ab chopper
Mosey to library parking lot (good 0.5 mile run)
Thang: Star BLIMPS, We began in the center of the star.. Begin with 10 star jacks then fast mosey to each cone beginning at 12 o’clock and proceeding clockwise around the star. After each station, fast mosey back to center for 10 star jack and then proceed to next cone. Plank for the six at the end of each set.
Set 1 (10 star jack in center between each cone):
2 Burpees
4 ab chopper
6 inch worm merkins
8 Merkins
10 Travoltas (left arm reach)
12 Jump Squats
Set 2 (10 star jack in center between each cone):
4 Burpees
8 ab chopper
12 inch worm merkins
16 Merkins
20 Travoltas (right)
24 Jump Squats
Set 3 (10 star jack in center between each cone):
6 Burpees
12 ab chopper
18 inch worm merkins
24 Merkins
30 Travoltas (left)
36 Jump Squats
Set 4 (10 star jack in center between each cone):
8 Burpees
16 ab chopper
24 inch worm merkins
32 Merkins
40 Travoltas (right)
48 Jump Squats
Everyone, including QIC finished Set 3, some have started Set 4 when QIC called Omaha. QIC’s legs are now numb!
Now for the competition, run back in team of 4 to shovel flag, pick up a card at each station, do the exercise. Have to stick together. The exercises were rigged so that the first team there does more reps, but my Sugar Ray CJ took the charge while QIC and Ozone were behind.
Station 1 at the round intersection where we normally do warmups: crab cakes
Station 2 at the corner of the building: swimmers
First to touch shovel flag is winner, and they win a $20 gift card to Chik-fil-a, but they have to go to breakfast/lunch/dinner together. Team Wojo won, composed of the honorable Tweezers, Wojo, Slumlord, and Snowflake?
MOM:
Plank/left arm up/right arm up, 6inches, then reverse plank/left leg up/right leg up.
closed out with american hammer
Announcements:
2nd anniversary convergence, Jaycee Park, 6:50am; 1 hour workout.
COT: Slumlord took us out.
Thanks for the opportunity to lead! Together, we have done 180 star jacks, 72 jump squats, My legs are sore all day. Let’s hope that the 4 winners can find some time to use that gift card!
PAX: Tweezers, Wojo, CJ, Slumlord, Snowflake, Flo, Thermonator, Sir Charles, Ozone, Polo, Bulldog (QIC)
QIC: Bulldog
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