Saturday’s installment of Dawnstike included 2 new FNG’s which we don’t get often at our early Saturday AO. It was nice to have some new blood on hand and as always much mumble chatter was had by all. Oh yeah, and hard work was put in as well.
Warm up mosey around to the side parking lot. Circle up
SSH ICX 20
Imperial Walkers IC X20
Merkins IC X20
Agility work on parking spot lines. Back and forth/Z formation/Slalom
Flutter kicks X50 IC
Chaser LBC X20 IC
Russian Twists IC X20
Mosey to Brickpile and Grab Block–circle up in parking lot
Curls X20 IC
Chest press X15 IC
Planking
Squats X12 IC
Wall sits–60 sec each x 3
Back to blocks
Sit ups, Curls etc
Walk length of back lot with block Cusacked. At end do 20 sit ups. Walk back with block cusacked. More sit ups.
Put blocks away and mosey to wall on side of Gym.
Wall sits with various sprints and ark loader between wall and fa wall on Adger… bear crawling, crab walks, sprints, karaoke, run fwd, run backwards, shuffle run.
100 yd dash.
Hollywood squares
10 inclines OYO
10 declines OYO
10 box jumps OYO
10 step ups with knee thrusts OYO each leg
2 min Iron cross