Date: 10/6/2018
Temp: 70F (way too warm for October @ 0630)
Q: Acorn
PAX: Frizzle, Hutz, Cat Scratch, Pipeline, Legz, Acorn, Toll Booth
Warmup:
All PAX minus Pipeline started the morning with a brisk jog around the circle. Pipeline pulled in late – so we heckled a bit.
SSH x 50 IC
Arm Circles X 20 IC
Reverse AC x 30 IC
Jack Webb x 20 IC
Merkins x 10 IC
WMH x 10 IC
Thang ONE:
– Indian Run down the trail (~600m)
– Merkins x 10 IC
– Indian Run some more
– Pull ups x 5
– Negative pull ups x 5
– Indian Run some more
Thang TWO: Eternal Plank
PAX take turns on the weight machine (20 incline bench presses – body weight) while the rest perform the eternal plank.
1) Regular
2) Right arm up
3) Regular
4) Left arm up
5) Regular
6) Right arm and leg up
7) Regular
8) Left arm and leg up
9) Regular
10) Extended arm plank
11) Regular
12) Low plank hold
Rinse & Repeat until all PAX have had a turn on the machine x 2
– More Indian running (caboose drops and does 3 merkins before sprinting to front)
Thang Three: Playground
– follow the leader through the play structure, up the ladder, across the rope bridge, down the platform, through the tunnel slide, “Wait this isn’t a slide” (twas a climbing wall tunnel)
– plank
– Prisoner Squats x20 IC
– back through the playground, down the slide. All PAX hit their butt on the way down (except for YHC), second time down the slide, all PAX minus one remained on their feet – only one jammed thumb (good thing for the disclaimer) Plank until all are back, then flutter kicks x 20 IC (twice)
– jog a lap
– run a lap (60%)
– run a lap (90%)
COT