Virgin Flight

Conditions: 51 degreesIt seemed like a good plan on paper.  It was a beautiful cool morning and 24 pax showed up for my attempt at leading a workout.  “Flexibility is the key to airpower” and my plan barely made it through first contact.  But with a couple of key modifications, we pressed forward into a menagerie of lunges and squats with some chest, cardio and abs/core mixed it.Welcome and DisclaimerWarm Up:Side Straddle HopLittle Baby Arm Circles (forward and backwards)Propellers – big arm circles (forward and backwards)Through the TunnelChair KicksThen we moved on to the light pole for some Chest and LegsMercans x10Prisoner Squats x10Wide-armed Mercans x10Forward Backward Lunges x10Military Mercans x10Explosions x10We repeated all exercises and boosted the reps up to 15+ on each.For cardio, we did an Indian Run down to the hill on Union and completed a Jacob’s Ladder.75% sprint down the hill with 5 Burpees at the bottomBackwards run up 1/2 of the hill with 5 Dive BombersMix of Forward Lunges and Backwards Run up the remainder of the hill with 5 Side Straddle Hops at the topThis was repeated 4 additional times with 1 less rep at each station.After a mosey jog back to the park, we did some abs/coreDolly x10Little baby Crunch x10Rosilita x10High Plank Double Knee Crunch x20V-up Roll Ups x10Russian Twist x25COP/BOMWe were joined this morning by two FNGs, Matthew Wright (Fife) and Johnny Kornegay (Sand Man).  Welcome!