13 PAX for Not a Deck Workout. We’ve been cooped up in the deck for weeks with the wet weather, and it was good to stretch the legs in the open air this morning.
Lap around the field, circle up, disclaimer.
SSH x50 IC, Abe Vigoda x 10 IC, IW x20 IC, Arm Circles x20 IC, RAC x20 IC, Overhead Claps x 20 IC
To the Rail
10 Step Ups each leg, Box Squats x20 IC, Dips x15 IC, Slow Derkins x10 IC
To the Bridge, traveling burpees across
To the (old) tennis courts
Line up for BLIMPS. So simple, so effective.
Round 1: Run across first court, 5 burpees, run across next court, 10 Lunges each leg, 15 IW, 20 Merkins, 25 Plank Jacks, 30 Squats back at start.
Round 2: Crab Walk between each court, same reps and exercises, merkins are hand release
Round 3: Bear Crawl, merkins are Mountain Merkins
Mary, pair up for 30 partner big boy sit ups.
Run back to field
COT
Welcome FNG Lauper. Great having Ranger from F3 Davidson and Bonzai from F3 The Fort.
Welcome back Commodore from IR, stay healthy my friend.
Aye fellas.
#ISI