• When: 01/27/16
  • QIC: Spot
  • The PAX: Stretch, Backdraft, Odyssey, On Ramp, Wikki, Chewie, Teddy, Papercut


#Iron Yard – Breathe that Good Air

9 PAX strong at the Iron Yard this morning.  Welcome back, Chewie.  A circuit of focused muscle group work split by jogs, lunge walks and sprints.  Good work by all.

Weather: Balmy, over 40 degrees.

The Thang:

Warm Up: Side Straddle Hop (X 20), in cadence.  Imperial Walkers (X 20), in cadence, Butt Kicks (X 20) in cadence.  High knee sprint in place for 45 seconds (X 3), Halos with the bell (X 10 each way clockwise and counter) OYO.  Sling shots with the bell (X 10 each way clockwise and counter) OYO.

Curls with the bell (X 30) in cadence.  Overhead press with the bell (X 30) OYO.  Single arm bench press (X 30 each arm) OYO.

Pair up.  Partner 1 take two bells and farmer carry down the circus.  Partner 2 jog around the circus until caught up with partner 1.  Swap and repeat.  Regroup.

Copper head squats with bell (X 20) in cadence.  Calf raises with the bell (X 30) OYO. Squat jumps (X 20) OYO.

Pair up.  Partner 1 take two bells and lunge walk down the circus.  Partner 2 jog around the circus until caught up with partner 1.  Swap and repeat.  Regroup.

Plank high.  Plank low.  Plank high.  Plank low.

Aqua man (X 20) in cadence.  Flutter kicks with bell bench press (X 20) in cadence.  Boat Canoe (hold each position 30 seconds) X 4 together.  Russian Twists with bell (X 30) OYO.

Lunge walk down the circus with single bell together.  Regroup.

Curls with the bell (X 30) in cadence.  Overhead press with the bell (X 30) OYO.  Single arm bench press (X 30 each arm) OYO.

Post bells.  Sprint to the end of the circus and high knee sprint back to bells.

Copper head squats with bell (X 20) in cadence.  Calf raises with the bell (X 30) OYO. Finish strong with Squat jumps (X 20) OYO.

COT

Devotion and BOM.

 

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