• Post Type:
  • When: 6/17/15
  • AO:
  • QIC: Bandit
  • FNG's:
  • PAX: Monk, Whoopee, Squeeker, Dr. Feelgood, Outhouse, Woody, Godfather, Bandit

Eight regulars posted at Martha’s House to continue yesterday’s cardio-heavy activities. Picnic tables were first, but by the end we were eating our Freedom Fries from the pavement. Here is how is went…

Warm Up

  • Side Straddle Hops x 15
  • Seal Jacks x 15
  • Windmills x 15
  • Carolina Dry Docks x 15
  • Merkins x 15

Mosey To Picnic Shelter for the Down Escalator

  • Step Ups x 20
  • Dips x 15
  • Derkins x 10

Run to bottom of path and back (lunge walked the first hill).

Rinse and Repeat x4 (reducing reps as needed).

Mosey to Lower Soccer Field for 4-Corners

Mosey to each corner and complete exercises

  • Corner 1 – 5 Leg Flutters
  • Corner 2 – 10 Dying Cockroaches
  • Corner 3 – 15 Freddy Mercuries
  • Corner 4 – 20 Little Baby Crunches (LBC)

Rinse and Repeat x2

Finish with Duck Walk and Lunge Walk the short end of the soccer field.

Mosey back to Brewsters

Still had 3 minutes remaining so finished up with some more Merkins and CDDs and Fench Fries

COT & BOM

Moleskin

While not YHC’s VQ, this was his first solo Q so there was definitely some anxiety around biting off more than he could chew. Leading a good workout takes planning (not at midnight before a 5:30am workout) and clear directions to the PAX (not, well… I guess we’ll count some of these and go OYO for others, …). Counting keeps the group together and motivated. Stuff to work on next time.  Advice… keep it simple. Q what you can do. That helped a lot. Also… remember to do Name-o-rama.  #LearningToLead #GettingStronger

Bandit