9 brave PAX arrived at The Castle at 5:30 a.m. on what seemed like a balmy 68 degree a.m. but ended up very sticky by 6:15.
Opened with the Disclaimer then onto exercises
Warm up
- Side straddle hop (20 in cadence)
- Through the tunnel (10 in cadence)
- Calf stretch (OYO)
- Little baby arm circles (10 in cadence front and reverse)
- Windmills (20/10 per leg) (in cadence)
Phase 2
- Iron crosses (20 OYO)
- Big Boy sit-ups (20 OYO)
- Wave of merkins (20 in total, counting by 2 from 2 to 8) in cadence
Headed to 4 way stop to move on to Phase 3
Phase 3
- Jacob’s Stepstool – run up hill, 4 burpees, mosey down the hill, plank til PAX, repeat adding one burpee each time. We were going to go til 10 burpees (thus 7 times which would have made this a true Jacob’s Ladder). I called an audible due to timing though and ended at 8 (I knew this because I wore my new space age watch with a glow in the dark digital face #futureman). Thus it became Jacob’s Stepstool (but the tall kind with 5 steps).
Headed to wall near tennis courts to move on to Phase 4
Phase 4
- Aiken legs (a new exercise found in the #Exicon)
- 20 box jumps or step ups on wall
- 20 split jacks (10 each leg) – expertly demonstrated by me (not to be confused with the running man)
- 20 lunges (10 each leg)
- 20 squats OYO
Headed to lower two tennis courts, picking up rocks on the way for a Turncoat original exercise.
- Rocks for Jocks – Run around the perimeter of two tennis courts holding your rock, go forward, then side to side, then backwards, and so forth, then leave the courts and drop rocks back where the belong (and I assume support some drainage function). Head back to AO for Phase 5
Phase 5
Grabbed blocks that were pulled out from the pile before the workout started by the very kind Toy, Turnpike and Turncoat (#3Ts).
- Colt 45s OYO
- 25 LBCs OYO
- 20 shoulder presses OYO
- 25 chaser LBCs OYO
- 20 Elf on a Shelf (10 each side) OYO
- 25 LBCs OYO
- 20 Shoulder presses OYO
- 25 chaser LBCs OYO
- 20 curls OYO
Returned blocks to the pile and concluded, sweated through!
COT: Counterama; Name-O-Rama, Announcements: Memorial Day work out : The Bull Convergence, Intersection of Bull and Blossom Streets, 7am, Happy hour Wednesday at Bar None, F3 Business Cards available from Turnpike.