Lumbergh here! Posting this 5 days after the workout is not preferable, but hey – life gets in the way sometimes. Here’s the thang!
Warm-Up
Side Straddle Hops (x20)
Windmills (x10)
Imperial Walkers (x10)
Hillbillies (x10)
Through the Tunnel + an Overhead Clap (x10)
Mosey lap around the parking lot (x1)
Exercise
Sally Up-Sally Down: Burpees
Everyone’s favorite workout song! This gives us 30 reps of an exercise in 3:30 time. This time PAX enjoyed 30 total Burpees!!
Pyramid Rep Workout
In our Pyramid rep workout we’ll start out with 5 then go to 10, 15, 10, and back to 5. I started out leading PAX with 5 reps and the next PAX to my left lead with 10 and so on until we finished with 5 again. Here’s our exercises:
Merkins
Flutter Kicks
Big Boy Situps
Squats
Falling Rocks
4 groups of 3. Line up on the sideline of the large soccer field. Each group is given a predetermined rock picked out by YHC. The rocks each weighed around 20-25 lbs.
- PAX in front of line straddles rock
- PAX squats down to grab rock
- PAX stands and lifts rock to chest
- PAX throws rock as far as they can toward the middle of the large field
- PAX then drops to the back of the line
- All PAX perform lunges to where the rock landed
- PAX in front repeats the steps
Once all rocks reached the center of the field, PAX lined up in the opposite direction facing away from the rock. The PAX in the back of the line begins.
- PAX in back of line straddles rock
- PAX squats down to grab rock
- PAX stands and lifts rock and tosses rock behind in one single motion.
- PAX then drops to the front of the line
- All PAX perform backward lunges to where the rock landed
- PAX in back of line repeats the steps
Once all rocks reach the sideline then PAX recover. The ground was pretty beat up after our rock falling exercise, but what we tore up on the ground we gained with stronger bodies (at least that’s how I’m justifying it).
Mosey Pole Touching
PAX then took a trip touching each of the 4 light poses that were lighting up our field. Each PAX sprint from pole 3 to 4. Next was a 60 second recovery then repeat.
I had Pothole (our new Depot AOQ) lead the PAX in a few marries then we lined up for name-o-rama.
FNG: McDuck
We welcome our FNG. Works for Bank > Money > Scrooge McDuck > McDuck