The rain held off, WaterBoy wanted to be respectful of those running relays this weekend, so he put together a workout that didn’t require much running.
It went down like this:
The Pledge, then Warmup – Burpees, partnered high 5 pushups, butt-kickers… but then raise your arms overhead… then wiggle fingers, while turning a circle! All men willingly participated.
Ran over to Big Martha parking lot where the fun began. 3 sets of six exercises designed to tank the legs. Each exercise starts at the top of a minute. Air squats, single leg lunge (one side, then the other), side lunges (one side then the other), bridge ups. The first time through, 50 seconds do the exercise, 10 seconds runs in place, or jumping jacks, or rest. Next time through, 45 seconds on the exercise, 15 seconds of run in place, or jumping jacks, or rest, last time through 40 seconds with the same for the other 20 seconds. 18 minutes total, then 2 minutes of calf raises for burnout.
Mosey down toward the picnic tables, same pattern, but with only 5 exercises repeated 3 times. Pushups, dips, hollow body crunch, flutters, and then LBCs.
Mosey back to Pelicans, COT, Name-o. Pray it out. Done.
Clavin found it too easy, so he carried a 145lb Atlas ball. Folgers ran a full lap around Marthas in each of the 10 second, 15 second, and 20 off times, totaling 19 additional miles. Watts Up mosey’d down and back on his hands and did the whole workout inverted on one arm. Gastone … well… he talked, said something about ant bites.