The men of Detention have been showing up in force lately, for both Stridelite and bootcamps. What better way to reward them than a tough workout. Lego said something about burpees being too hard so those had to be incorporated and some ladder workouts lately have been pretty fun so I put something together. Here’s what we did:
Weather: same as the past 8 months (approximately), 80* at 5 am
Mosey around the parking lot, get in some Really High Knees, some backpedaling, some high knees, some backpedaling high knees, and some carioca.
20 SSH IC
20 TTT IC
20 Hillbillies IC
Mosey over to the breezeway for the workout. PAX were given a choice for tunes – movie soundtrack or a single artist. Movie soundtrack was the vote so we worked out to the tunes of the greatest movie of all time, Remember the Titans. The single artist was Lynyrd Skynyrd. Crank up the tunes and get to work on some ladder work.
The ladder pattern for leg exercises was as follows:
2 of called exercise, 1 six count burpee IC, 4 of called exercise, 2 six count burpees IC, 6 of called exercise, 3 six count burpees IC, 8 of called exercise, 4 six count burpees IC, 10 of called exercise, 5 six count burpees. Small lap around the parking lot counterclockwise.
The ladder pattern for arm exercises was as follows:
2 of called exercise, 1 six count burpee IC, 4 of called exercise, 1 six count burpee IC, 6 of called exercise, 1 six count burpee IC, 8 of called exercise,1 six count burpee IC, 10 of called exercise, 1 six count burpee IC. Small lap around the parking lot clockwise.
The called exercises were, in order:
Deficit lunges (each leg)
Combine the two small loops for a bigger mosey around the parking lot. End up back at the flag for 5 minutes of Mary, dealer’s choice.
Wingback – 10 iron crosses OYO
Rumble Strip – boat canoe
Cream Cheese – 20 flutter kicks
Hot-4-Teacher – 20 Freddie Mercs, each leg
Stomp the Swamp this weekend
P200 Detention team, see YHC for info
Buble job interview good results