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