• Post Type:
  • When: 7/5/17
  • AO:
  • QIC: Stroganoff
  • FNG's:
  • PAX: Gastone, Turtleman, EZ Rider, Bandit, Bulldog, Stroganoff (QIC)

After the previous 3 posts, I was determined to simplify this. Short Sale, Squirt and Mayor had broken out with some very creative workout themes and messages at the last 3 workouts. I was just tired. No weinke, no plan….let’s just go.

Disclaimer

Pledge

Warm-Up In Cadence
SSH X 10
LBC’s X 10
Imperial Walkers X 10

The Thang

Mosey to the center of the baseball fields at Martha Rivers Park for a shortened Wolfpack Grinder.

15 Squats In Cadence
Run full circle around one of the ‘Pie’ pieces and back.
25 Merkins OYO
15 squats
Run full circle around one of the ‘Pie’ pieces and back.
30 Mountain Climbers OYO

Time for some partner work – Dora 1-2-3
Partner 1 does exercise; partner two runs to end of walkway between fields and back; cumulative reps
100 Merkins
150 LBC’s
200 squats

Mosey to covered picnic shed for more simple in-cadence work:

Dips X 15
Flutter Kicks X 20
Step ups X 20
Dips X 15
Flutter Kicks X 20
Step ups X 20
Dips X 20
Flutter Kicks X 30
Step ups X 25

Meander briefly (Still plenty of time left)

Merkins in place until failure. (I will refrain from admitting how few it took me to get to failure)

Zombie walk across parking lot followed by 40 LBC’s OYO
Lunch back across parking lot followed by 40 Freddy Mercury’s OYO

Finally time to mosey back to Pelican’s.

Time Up.

Very few announcements. Short prayer list. Name-o-rama. It was muggy.

Thanks for the opportunity to lead.

Until the next one. Aye!

Stroganoff