-Nerves were a little high this morning as YHC had the Q as well as his 2.0 FNG(Sapling) son in tow. Q warned his son that despite rumors of Ultimate Frisbee being a blast last Saturday, this workout would not be as fun. We arrived at the park early and wondered who would join in the gloom. A nervous Sapling was excited to see fellow 2.0’s Jitterbug and Tommy Boy show at 6:59 with a host of regular Saturday Pax. Thankfully YHC’s sister shared a Tobata App “Tobata Stopwatch Pro” the night before the workout that proved useful for the circuit training portion of the hour. It would have been tough to lead with the ole wrist watch for sure! There was great energy and drive this morning from the Pax and of course a Happy Birthday celebration with Ponzi!
Warm up Jog around Park: High Knees, Butt Kickers, Shuffles, Lunges
COP
Warm UP
-Merkins IC x 25 (15 second plank)
-Wood Choppers IC x 20 (30 Second Plank)
-SSH IC x 20 (45 second Plank)
-Flutter Kicks IC x 20
-LBAC’s IC x 20, Backward x 20
-Overhead Clap x 20 (1 Minute Plank)
4 Rounds Interval Training(1 minute amrap, 30 sec. rest, 1 minute between rounds)
Round 1: Burpees, Squats, Merkins, LBC’s
Round 2: Mt. Climbers, Side Lunges, CDD’s, American H.
Round 3: SSH, Reverse Lunge, Dips, Flutters
Round 4: Stepups, Prisoner Squats, Peter Parker Merkins, BBSU’s
Grab bricks
Circuit 4 corners of tennis court.
Round 1: Curls 40, 30, 20, 10
Round 2: Squat Presses 40, 30, 20, 10
Round 3: Merkin Rows 10, 10, 10, 10
Line up pax near swings
–Boxcutters x 5 IC while 1 pax does 5 pullups (only got ½ way through line before time called)
COT
Countorama
BOM(Hope Solo)