Preblast via Slack 12/27/20
I have the Q tomorrow morning at Johnson Park. We will be running along the trail with some exercises mixed in. So, put your running shoes on, and let’s go. Please HC Below.
AO-Johnson Park
34 degrees with no precipitation
Core principles recited. Disclaimer given to 5 PAX. Roid Rage, Bald Eagle, Ralphie, Red Ryder, and Less (QIC)
Warm-O-Rama
-10 count stretch to the toes
-Spread the legs. 10 count stretches to the left, right, and middle
-10 slow squats in cadence
-10 slow squat jumps in cadence
-10 slow backward lunges in cadence (each leg counts 1)
-5 burpees
The Thang
-The pax moseyed along the hilly loop around the back of the park while stopping to do exercises along the way. The exercises were as follows:
- 30 Slow Squats in cadence
- 20 Slow Squat Jumps in cadence
- 30 Slow Backwards Lunges in cadence (each leg counts 1)
- 10 Burpees on your own
- 30 Slow Squats in cadence
- 20 Slow Squat Jumps in cadence
- 30 Slow Backwards Lunges in cadence (each leg counts 1)
- 10 Burpees on your own
Mary
-25 Big Boy Situps
-25 American Hammers in cadence. Put your gloves out to the side a little ways and try to touch them with both hands on each twist.
-25 Flutter Kicks in cadence
-Circle of Doom (The pax made it to 100 merkins)
Count-O-Rama
Name-O-Rama
COT
More or Less,
Less