My return to woodshed after months of running. Felt great. It was about 40 degrees but dry.
Mosey 0.2 Miles for Warm-O-Rama
- Windmill x 20 IC
- LBAC F x 20 IC
- LBAC R x 20 IC
- Imperal Walker X 20 IC
- Air Chair – 30 seconds
Mosey 0.2 miles to Meadowfield parking lot
First Event: Card Kumbaya (5-10-15-20):
4 cards with numbers corresponding to the number of reps of each OYO exercise. Pax pulls card to dictate number of reps for the set (5, 10, 15, or 20 = 50 total).
3 exercises station A (Meadowfield Driveway), run to Station B for 3 exercises (playground benches / retaining wall). Total 50 reps of 6 exercises.
Station A:
- Calf Raise
- Lunge (each side)
- Squat
Station B:
- Derkins
- Dips
- Incline Merkins
Second Event: Ab-Dorable
Partner up, work towards total number. One pax works, one does a lap of meadowfield track
- 100 x Mountain Climbers
- 200 x Russian Twists
- 300 x LBC
Third and final event, close out with a circle merkin:
Timer set to 1:00. Circle up in plank, start time. Pax 1 does push up, then pax 2, moving to the dealer’s left, etc while the others plank until their turn for the entire minute.
COT, close out.
RECAP by the numbers:
- 2 miles jogging
- 20 Walkers
- 20 LBAC F
- 20 LBAC R
- 20 Windmill
- 50 Calf Raises
- 50 Lunge – each leg
- 50 Squat
- 50 Derkins
- 50 Dips
- 50 Incline Merkin
- 100 Mountain Climbers / 2
- 200 Russian twists / 2
- 300 Crunches / 2