9 PAX (including 3 FNGs) showed up an a beautiful morning for a leisurely workout….
Warmarama:
50 SSH IC
25 High Knees IC
20 Arm circles (each side) IC
15 Merkins IC
Bear Hunt with partners – Partner 1 bear crawls south. Partner 2 runs north to the end of the field, turns and then hunts down Partner 1. Partner 2 carries the bear back to the middle of the field. Switch. Repeat 2 times each.
The Thang:
DIRTY bomb:
With partners the Dirty part…
Derkins with bricks / Partner runs to far cones (~50 yards) and back. Keep switching to 100
Iron Hulks with bricks / Partner skips to far cones, runs back. Keep switching to 50
Russian Twist / Partner bear crawls with brick to near cone (~30 yards), runs back. Keep switching to 150
Triceps Extension with bricks / Partner crab walks to near cone, runs back. Keep switching to 200
Y presses with bricks / Partner gorilla crawls to near cones, runs back. Keep switching to 250
Then, without partners the BOMBS part….
Burpees (10 OYO)
Overhead arm claps (20 IC)
Merkins (30 single count IC)
Big Boy Situps (40 OYO)
Squats (25 IC)
Mary
- Alphabet leg lifts (IC)
- LBCs (25 IC)
- Penguin crunches (20 IC)
- Plankorama (each PAX did 10 count)
- Leg Lifts (30 IC)
- Superman (each PAX did 10 count)
COT: Count, Namorama, announcements, BOM
Welcome 3 FNGs!!! (Cat-Scratch, Zebra, DeVito). Dunphy insists its not usually this tough….