Date: 5/12/2018
Conditions: too hot
QIC: Acorn
PAX: McCloud, Cat Scratch, Pinky, Acorn, Messi (2.0), Herschel, Double Humpee
Warmup:
- 1/2 mile jog with a couple passes though the high step agility trainer
- SSH x 25 IC
- Wind Mill x 15 IC
- WMH x 20 IC
- Rubio x 20 IC
- Arm Circles (the grumbling began just before 30, which is where I was gonna stop…BUT, I called an audible) x 40 IC
- Reverse Arm circles x 80 IC (see above)
- Jack Webb x 20 IC
- Jane Fonda x 40 IC
Thang I: Block work
Grab a cinder block for:
- curls x 10 IC
- tricep extensions x 10 IC
- shoulder press x 10 IC (which apparently were too fast for Cat Scratch)
- shoulder press x 6 IC (on Cat Scratch’s seemingly identically paced count)
- kettle bell swing x 10 OYO
- WWII x 15 OYO (with cinder block on chest)
- squats x 10 IC (holding block)
- box squat x 10 IC (sitting on block)
Thang II: track work
One member of PAX runs a lap while remaining PAX completed an exercise:
- Prisoner Squats
- Merkins
- WWIIs
- Rubios
- Hip Thrusters
- butterflies
Thang III:
400 m dash followed by 10 count, rinse repeat x 3
1/4 mile cooldown jog
Mary
COT
Prayers with all those who loved Pops