YHC took an open slot today and decided to make it a Rewind Tuesday. My very first weinke was used. Many old school rap songs were played. Everyone put in lots work, sweat a bit, and got better.
Weather: warm, muggy
Group up, disclaimer, prayer
Follow YHC to the lower field for some warm up exercises…
- 15x Imperial Walkers IC
- 15x Michael Phelps IC
- 15x Air Squats with bounce at the bottom (“bounce award goes to Tribe”)
Mosey to the band field where 5 cones were waiting.
Here’s the deal… Cones #1 and #5 are the endpoints – every time you get here do 3 burpees. Cones #2,3,4 are the middle exercise stations – every time you get here do the “lap x2” of reps. A lap here is really across the field and back.
- Cone #1 – always do 3 burpees, run to cone #2
- Cone #2 – do 2 lunges in place (do 2 each leg), run to cone #3
- Cone #3 – do 2 PVC Merkins (that’s 2 each arm so really 4 total) with one hand on the pvc, one on the ground, merkin, roll to other hand, merkin, run to cone #4
- Cone #4 – do 2 big boy sit ups, run to cone #5
- Cone #5 – always do 3 burpees, run to cone #4
- Cone #4 – do 2 big boy sit ups, run to cone #3
- Cone #3 – do 2 PVC Merkins (that’s 2 each arm so really 4 total) with one hand on the pvc, one on the ground, merkin, roll to other hand, merkin, run to cone #2
- Cone #2 – do 2 lunges in place (do 2 each leg), run to cone #1
- Cone #1 – always do 3 burpees, run to cone #2
Rinse and repeat this routine adding +2 reps in the middle (lap 1 = 2 reps, lap 2 = 4 reps, etc.). After some time (about lap 5 or 6 for most), YHC said to start going down taking -2 off at each turnaround.
Also… If you’ve been to Disney you know they have “fast passes” that let you go straight to the front of the line. As an added twist, a “fast pass” was placed at both cone #1 & #5 before we began. If you got to the end and a “fast pass” was there, you could pick it up and get it back to the other end. You bypassed the exercises in the middle, but still had to do the burpees at the end. Leave it for the next guy. Don’t do back-to-back fast passes. BTW, the fast pass here was a 50# bag of sand duct taped like crazy. The fast pass was a bit of a nuisance on the first couple laps, but welcomed on the later laps.
With about 5 minutes left we pulled the plug, collected the goodies, and returned to the parking lot. There were a few PAX going for their water bottles or towel, but wait… there’s 2 minutes left. Just enough time for…
- 51x 4-count Flutterkicks IC (sorry about the ants Wild Hog)
We finished with the announcements, prayer, and a couple motivational quotes.
Announcements:
- this Thursday, Thirsty Thursday, is at Casual Pint
- this Saturday, meet at the track at 6:00 AM
- The Hollow will have a 2nd team for the 9/11 Challenge
Prayer requests:
- Notebook
- Teachers / students