Jump squat in cadence…really?

15 enthusiastic PAX posted this morning in moderately gloomy conditions for a relaxing while slightly invigorating Workout.

Conditions:  70 degrees, 74% humidity (according to the portable humidistat I carry…always).

The Thang:

Disclaimer

Mosey to baseball field.

COP

• 25X Side Straddle Hop IC
• 20X Merkins IC
• 25X (or was it 26) Imperial Walkers IC
• 25X LBC IC
• 20X Jump Squat IC (don’t do this IC…is just isn’t meant for it)
• Ring of Dirty Dog – All PAX circle up, hold 6 inches (vary to 45 and 90 during exercise).  Two PAX at a time 10X dirty dog each leg, run around circle and down.  Repeat until all PAX have enjoyed the dirty dog.

Double Applesauce to Soccer Fields.

Round 1

• On goal line, 15X Big Boy Situps
• Sprint to mid field
• 15X Merkins
• Sprint to goal line, Plank until all PAX are back.

Round 2

• On goal line, 20X Freddie Mercury
• Sprint to mid field
• 20X Plank Jacks
• Sprint to goal line, Plank until all PAX are back.

Round 3

• On goal line, 20X dying cockroach (left and right = 1)
• Bear Crawl to mid field, sprint to goal line.
• 10X Burpies
• Sprint full field to other goal line, Plank until all PAX are back.

Mosey to playground

• 10X Pull Ups
• 20X Dips
• R&R

Mosey to Shovelflag

• 45 OH arm claps.

Dealers choice for 6 Minutes of Mary

• Russian Twist
• Flutter Kicks
• LBCs

COT and BOM

Announcements

1. SweetBabyO 5K is 8/9.  Please support Putt Putt and his family.  Details https://www.runhard.org/pages/owen.php
2. WalkerStrong T-Shirts are available for $10 each with proceeds going to support Nail Pop and his family.  Details http://www.caringbridge.org/visit/walkerphillips/journal/view/id/53e17817a589b498707491f8
3. Salsaritas 2nd F on Friday 8/7.  Details http://f3nation.com/2014/08/06/salsaritas-for-walker/
4. DNA of relationships for couples at Chapin UMC this weekend.  Tickets available at door.  Details http://www.chapinumc.com/#/marriage-event