8 PAX arrived at The Castle at 5:30 a.m. to a clear 70 degree gloom
Opened with the Disclaimer then onto exercises
Warm up
Side straddle hop (20 in cadence)
Through the tunnel (10 in cadence)
Dirty downward dog (10 each arm oyo)
Yoga Side stretch to right (oyo)
Yoga Side stretch to left (oyo)
Little baby arm circles (20 in cadence)
The quad stretch (oyo)
The windmill (15 in cadence)
The plyo merkin (10 oyo)
Hill runs with burpees (for the HIIT portion of the workout)
sprint x 50% effort x 2
When reach top of hill did 6 burpees 6 x 2 = 12
sprint x 75% effort x 2
When reach top of hill did 4 burpees 4 x 2 = 8
sprint x 90% effort x 2
When reach top of hill did 2 burpees x 2 = 4
That’s 24 burpees in total!
20 x 20 x 20 x 20 at the picnic tables
Decline merkins x 20
Dips x 20
single leg squat to bench x 10 each leg
balance Lunge x 10 each leg
rinsed and repeated
Tennis court fun!
Across court bear crawling , crab walking back x 2
Lateral hop up the court and back
Side shuffle across court from end to end x 6
Back to AOQ
Iron crosses (20 in cadence)
LBCs (20 oyo)
10 plyo merkins oyo
Froggers (20 oyo)
Iron crosses (15 in cadence)
COT: convergence Oct. 19th, Lunch at Salty Nut this Friday, closing prayer.