Preblast via Slack 12/8/19

I have the Q tomorrow at Johnson Park.  I don’t know exactly what we will be doing yet, but I plan on getting in some strength work with a focus on the core.  Not too much running.  Please HC below.

AO-Johnson Park

45 degrees and rain

Core principles recited.  Disclaimer given to 2 PAX.  Ralphie and Less (QIC)

Warm-O-Rama

-Standing toe touch 10 count.  Right over left 10 count.  Left over right 10 count

-Standing groin stretch to the left 15 count

-Legs spread down to the left and right-10 count each

-Slow merkins in cadence-3 count down and count 1 on up.

-15 overhead claps in cadence into 15 seal claps in cadence.  Did this 2 times through.

The Thang

-Bear crawl for speed-25 yards

-1 minute chillcut plank

-20 mountain climbers-4 count-On your own for speed.

-45 second right side plank on elbow

-10 burpees on your own for speed

-45 second left side plank on elbow

-20 squat jumps for speed-Only a half squat to gather at the bottom while reaching for the sky at the top.  On your own for speed

-5 merkins-hold half way down for a 5 count.  Hold at the bottom for a 5 count.  Hold half way up for a 5 count.  Hold at the top for a 5 count.  Repeat this until 5 merkins are complete.

-Bear crawl for speed-25 yards

-25 American Hammers in cadence

-20 mountain climbers-4 count-On your own for speed.

-1 minute chillcut plank

-10 burpees on your own for speed

-45 second right side plank on elbow

-20 squat jumps for speed-Only a half squat to gather at the bottom while reaching for the sky at the top.  On your own for speed

-45 second left side plank on elbow

-Bear crawl for speed-25 yards

-5 merkins-hold half way down for a 5 count.  Hold at the bottom for a 5 count.  Hold half way up for a 5 count.  Hold at the top for a 5 count.  Repeat this until 5 merkins are complete.

-20 mountain climbers-4 count-On your own for speed.

-25 American Hammers in cadence

-10 burpees on your own for speed

-1 minute chillcut plank

-20 squat jumps for speed-Only a half squat to gather at the bottom while reaching for the sky at the top.  On your own for speed

-45 second right side plank on elbow

-Bear crawl for speed-25 yards

-45 second left side plank on elbow

-20 mountain climbers-4 count-On your own for speed.

-5 merkins-hold half way down for a 5 count.  Hold at the bottom for a 5 count.  Hold half way up for a 5 count.  Hold at the top for a 5 count.  Repeat this until 5 merkins are complete.

Count-O-Rama

Name-O-Rama

COT

More or Less,

Less