It felt good to work out today without layers and a stocking cap! Nice 65 degrees called for short sleeves. While a little wet, that did not hinder the 14 PAX that showed up for some work. We moved through three stations and covered all the main areas of the AO.
Weather: 65 with an occasional shower.
The Thang:
Warm up lap around the track.
COP: 15 each in cadence of SSH, Imperial Walkers, Merkins, and LBC. Mosey to the side of the field and partner up for some DORA.
#1. DORA: Merkin x 100. Squat x 150. LBC x 200. Each partner works together to achieve those numbers between the two. One partner does the exercise while the other runs 3/4 width of the field and back.
Indian Run to intersection of Wilmont and Queen, 15 Merkins once there. Karaoke to Intersection of Queen and Wheat. calf raises once there. Mosey into Emily Douglas Park and Bear Crawl the width of the field to the amphitheater.
#2. Amphitheater Shenanigans. Starting at base, box jump to the top, do 5 burpees, and then do 2 decline merkins on each step coming down. Box jump back up, 4 burpees at top, 2 declines coming down….. continue for 3,2, then 1 burpee. That is a total of 25 box jumps, 15 burpees, and 50 decline merkins. flutter kick for sixth. Run to basket ball court.
#3. Court craziness. Start on one end of court, do 10 burpees, run across width of court to picnic tables and do 10 dips. Continue that while counting down by two…. 10, 8, 6, ect. So thats 30 Burpees and 30 dips. Squats while waiting for the sixth.
COT: Jenny
Devo: Spot.