QIC: Zebra
Pax: Space Jam, Manti, Twitch, Legz, Matlock, Grunge, Blind Spot, Commodore, Toll Booth, Herschel, Dunphy, HC3, Frack, Jimmer, Dracula, Prince Tuesday, Puffs, Acorn, Cat Scratch, Zebra
20 pax came out to Victory Valley this morning for some tennis court work. As promised to Manti & Space Jam on the ride; there would be no running. After Dunphy destroyed the group in Sparta yesterday I thought this was appropriate. A good sweat would be had by all though…
Warm-o-rama: SSH IC x 30, WMH IC x 11, Rubios IC x 15, SMerkins IC x 10, Arm Cs IC x 20, RArm Cs IC x 20
Thang: Split up into 4 groups of 5 Pax and begin on the end line of the tennis court facing the net for a hodge-podge of different exercises both stationary & traveling to take up the morning.
Round 1: All pax perform Squat Jacks x 30, American Hammers x 50, Squats x 10, LBCs x 20, Jump Squats x 5, Supermans x 15, SSH x30, Burpees x 5 —> After all pax complete we had to carry everyone in our group 1 at a time over the tennis net and plank it out until all pax are over to other side. Once over:
Boxing —-> 20 count Jab, Jab, Duck Swimming —-> 50 count Freestyle on ground —-> Plank and mosey back to other side to endline
Round 2: (Lets compete now) In teams we will race to complete exercises of Squat Jacks x 30, American Hammers x 50, Squats x 10, LBCs x 20…once all in group complete we sprint (still no running) to net and either jump over or step over & sprint to other endline to plank out. If you step over net you have 2 reps. Once back 1st place had 1 burpee, 2nd had 3, 3rd had 5, & 4th had 7. Straight into boxing/swimming
Boxing —-> 20 count Jab, Cross, Jab, Cross Swimming —-> 20 count Breast stroke on ground —-> Plank and mosey back to other side to endline
Round 3: (Still competing) In teams we will race to complete exercises of Jump Squats x 5, Supermans x 15, SSH x30, Burpees x 5…once all in group complete we sprint (still no running) to net and either jump over or step over & sprint to other endline to plank out. Once back 1st place had 1 burpee, 2nd had 1, 3rd had 2, & 4th had 3. Straight into boxing/swimming
Boxing —-> 20 count Jab, Cross, Jab, Uppercut Swimming —-> 20 count Butterfly on ground —-> Plank and mosey back to other side to endline
Round 4: (5 minute AMRAP) Still in our teams of 5; start at front of line with that pax bear crawling down to net and doing 1 burpee & sprint back. Each pax increases +1 burpee at net until get to 5 and then -1 until 1 and then +1 until 5 and so on for 5 minutes. While not traveling all pax perform stationary exercises that include any & all jumping/leg movements.
Round 5: (5 minute AMRAP) Still in our teams of 5; start at front of line with that pax lunging/long-jumping to net and doing 10 Alternating Shoulder touch planks & sprint back. While not traveling all pax perform stationary exercises that include any & all jumping/lower body movements.
MARY: Short timed rounds of Sharon Stones, Slow Flutter kicks, In & Outs
Recover, Recover
Names, COT
Announcements:
*Basketball grudge match this Saturday at 8am at Salem High School. If you need directions email Cake…
*We are still planning on working out this Saturday at 6:30am at Hidden Valley MS before hoops. If no one else shows up me and Cat Scratch are doing a lap and going for coffee and donuts
*Looks like we need an average of 18 pax for the next 3 days to come on out to get to 100 for the week…FNG counts as 2
*We all have things going on in our lives both positive and some struggles…continue to keep our group in your thoughts/prayers…pleasure to be with this group today
2 Corinthians 4:17