Conditions: the weather was sultry
Intro, Disclaimer, brief pre-blast
The Thang:
Warmup: 20 Sidesaddle Hops in cadence; 20 Imperial Walkers in cadence; Arm Circles in cadence (10 forward, 10 back, 10 OH claps & 10 Raise the Roofs); 20 windmills in cadence; 20 Squats OYO.
Lined up for an Indian Run and rolled out into the neighborhood.
Pause for pain station – 10 ‘mericans in cadence, 10 Russian Twists in cadence, 10 LBCs in cadence, 10 flutter kicks in cadence, and 10 “Teddy Rolls” each direction
Lined back up for Indian Run and circled back to the lower playground
Pause for pain station – 10 ‘mericans in cadence, 10 Russian Twists in cadence, 10 LBCs in cadence, 10 flutter kicks in cadence, and 10 “Teddy Rolls” each direction
Rolled over to the playground apparatus – 10 pullup/burpees OYO, 20 dips in cadence, 10 squat jumps OYO. Rinse and repeat.
Lined back up for Indian Run, moved over to the hill next to the tennis courts.
Pause for pain station – 10 ‘mericans in cadence, 10 Russian Twists in cadence, 10 LBCs in cadence, 10 flutter kicks in cadence, and 10 “Teddy Rolls” each direction
Went to the hill for bear crawl sprint/ scrambles up the hill x 10.
Lined back up for Indian Run, circled back through campus to the edge of the parking lot
Pause for one last pain station – 10 ‘mericans in cadence, 10 Russian Twists in cadence, 10 LBCs in cadence, 10 flutter kicks in cadence, and 10 “Teddy Rolls” each direction
Jailbreak the last 30 yards to the Woodshed Flag
Annoucements & Prayer Requests
Closing Prayer
Finish of the workout, start of the deluge