Monday morning Black Ops at Union Highschool to evaluate the environment for winter weather terrain. Nothing like getting after it first thing in the week.
GRIP IT AND RIP IT.
AO – Union High – west parking lot starting place
Dark / Clear / Fog slowly moving in from| 62.6 degrees | 94% humidity
[0530 – Core Principles recited. Disclaimer given to 4 PAX] – Bald Eagle, Forest, Little Brother, Roid Rage (QIC)
15 SSH (IC)
.5 mile brisk jog around the school premises
6 orange cones were placed every other standard parking space line (~40 meters)
Line Sprints w/ Merkins
Line sprint from cone 1 to cone 2, back to cone 1, followed by 10 merkins……..cone 1 to cone 3, back to cone 1, followed by 10 merkins…… work all the way up to cone 1 to cone 6, back to cone 1.
This exercise is a combination of a planted squat, jumping forward as far as you can, immediately falling into the standard burbee (hands come down at end of forward jump and you kick out into the merkin position, execute merkin, back up, jump up and clap). You keep going all the way from cone 1 to cone 6 (~ 40 meters).
Mosey back to cone 1 – WRP (wash, rinse, repeat) – that’s right, repeat the Line Sprints w/Merkins and the BurpJumps.
.5 mile brisk jog
Again around the school premises; however, we performed line sprints over the course of ~10 parking spaces (line 1 to line 2, line 1 to line 3, etc.) in the eastern parking lot. After the line sprints were completed, each PAX performed 40 merkins OYO – hold plank until everybody is done). Complete the brisk job back to the western parking lot.
straight up – cone 1 to cone 6 (~40 meters)
Good Mornings/Umpa Lumpas
20 standing side crunches (obliques) with hands above head in a circle – 20X each side
We walked up the mini hill to the wet grass and got on our 6…
the bicycle ab workout – 50X
Up off our six into the squat ready position – in a circle…for the crowd favorite
Jump Squat Holds w/ Al Gore
10 jump squats, with a low squat hold like your hugging a tree for 10 seconds – 9 & 9, 8 & 8, all the way down to 2 & 2…finish with 1 & 10!
Count-O-Rama | Name-O-Rama
I FORGOT – I assign myself 5 burpees on Tuesday morning
Overall this was a great AO – we should also check out Rosa Park’s circle in the winter. The nice thing about the school parking lots is that parking is really easy and the parking lots stay relatively plowed.
Good beatdown. – Rage of Roids