Today was a really nice day to get out and get better. If you weren’t there you missed a good time! We had 3 for 3 miles of SL and 9 pax for BC. Here’s how it went down…
1 minute warning, intro, no FNGs, disclaimer, prayer
head to the block pile and grab one – Cheers almost lost a toe when YHC let one slip (sorry about that) – circle up for the warm-up
15x Michael Phelps IC
15x Imperial Walkers IC
15x Mtn Climbers IC
15x Flutter Kicks IC
Line up along the field’s end zone. There were 5 cones setup down the field about 25 yards apart (we’ll call them Cones 1 to 5). Turn up some music courtesy of 93.1 FM. Partner up (we had 8 at first so this worked out great, then Cowbell rolled in and worked in with a team). We went through several iterations of exercises.
Round 1 – P1 advances his block one cone, returns. P2 advances his block one cone, returns. Rinse and repeat until you get to the last cone where you return with you cone. When you aren’t running, you do American Hammers OYO.
Round 2 – P1 Farmer Carries both blocks one cone, returns. P2 Farmer Carries both blocks one cone, returns. When you reach the end, leave the blocks there. When you aren’t on the blocks, you do Big Boy Sit Ups OYO.
Round 3 – P1 runs to the end and Farmer Carries both blocks one cone, returns. P2 Farmer Carries both blocks one cone, returns. When you aren’t on the blocks, you do Big Boy Sit Ups OYO.
Round 4 – P1 Overhead Carries his block one cone, returns. P2 Overhead Carries his block one cone, returns. Rinse and repeat until you get to the last cone where you leave your cone and return. When you aren’t running, you do Leg Raises OYO.
When everyone caught up, we did…
Cone 1 – 20x (what we named the) One Armed Bandits (standing, get into a 1 handed plank, stand back up, alternate arms), high knees to next cone
Cone 2 – 15x Squats OYO, butt kicks to next cone
Cone 3 – 10x One Armed Bandits, high knees to next cone
Cone 4 – 5x Squats OYO, butt kicks to next cone
At Cone 5, where our blocks were waiting, we Block Bear Crawled back to Cone 1. Always a crowd pleaser!
When everyone caught up, we…
Recovery job back to Cone 5. Then Partner Wheelbarrowed back to Cone 4, Flapjack, Cone 3, Flapjack, Cone 2, Flapjack, Cone 1.
Recovery job back to Cone 5. Then Partner Carried back to Cone 4, Flapjack, Cone 3, Flapjack, Cone 2, Flapjack, Cone 1.
The we all Overhead Carried the blocks back to Cone 5. Then partner Farmer Carried to Cone 3, Flapjack, Cone 1.
We returned the blocks and mosied back to the shelter. There we did…
2 rounds of Follow the Leader circling though the shelter, around to the wall (near the bridge), and did Balls to the Wall Shuffle for the length of the wall.
Next we tried something new which I called Wall Merkins. You put your feet flush against the wall about 2 feet up (not too low, not too high) and did a Merkin. We did a set of 6, recovered, 5, recovered, 4, recovered, 3, recovered, 2, recovered, and 1 final perfect Notebook form Wall Merkin. Actually Notebook was doing some with one foot in the air (he gets extra credit).
Finally, 20 Big Boy Sit Ups OYO.
The workout today was to help those doing the AB Challenge and those wanting to get some BRR training in. Hopefully both were accomplished.
Happy Father’s Day
BRR – teams forming now, if you want to run reach out to Knozit
7/4 – Ryan Rawl workout at the Statehouse
Cowbell – neighbor’s dad, ALS