- Post Type: Backblast
- When: 06/15/2021
- AO: Folsom
- QIC: Stogie
- FNG's:
- PAX: Montross, Ball Joint, Love Boat, Bedpan, Wirenut, Wichita, Sarlacc, Ozark, Handcuff, Spackle
Warm Up:
20 SSH
15 Toy Soldiers
15 Gravel Pickers
20 Goofballs
Mosey to Tennis Courts
Tha Thang:
Skip (alternating legs) down the court (get those knees up high!)
– Karaoke back (switching in the middle)
Do one Merkin to a Nolan Ryan – each side
Hopscotch (hop, flat, 2 hops, flat, 3 hops, flat, etc… the length of one court) – Alternate hopping legs with each court change.
Repeat Merkin-Ryans to Hopscotch down to the end of the court
– NUR back to the line.
Red Light – Green Light:
Get in a Bear Crawl or Crab Crawl position… If you move after Red Light is yelled, have to do 5 burpees.
– Otherwise, crawl toward the end of the courts.
Skip back to the other end of the courts.
Circle Up!
Duck, Duck, Goose…
– Everyone Low Plank Up… one Pax lunge walks around the circle saying “Duck, duck, goose” picking someone (though, I think Love Boat was the only one who actually lunge walked).
– Pax then chases the other back to their spot.
– Loser of the chase has to do 5 Burpees.
Count off for Extreme Dodge Ball…
• Split into teams
• If a ball hits the ground before it hits someone the thrower does 5 merkins.
• If a person gets thrown out or caught out he steps out and does 5 burpees and jumps back into play.
This morning I was out to have some fun and burn some calories while doing it. While the occasional beatdown is good for you, sometimes you just gatta try to have a little fun. I was trying to think of things we all did when we were elementary school age, things that might seem dumb to be part of a workout, but actually be good cardio.
Pax said they had fun, and (according to Garmin) I burned around 440 calories in 45 minutes (others said about the same or more). So, mission accomplished! Thanks for everyone who showed up, and for the chance to lead.
Announcements:
- F3 Dads Workout this Saturday at The Yank @7am.
- JUL (Jacked Up Leg) 5K coming up soon…
- Ozark’s V-Q on Thursday.
Prayers:
- Big Pappy and his family
- Sister Act and his family
- Stogie’s Dad and family
- Turtle Man
- Any others I may have forgotten (spoken or unspoken)… God knows what they are.
Leave a Reply