Monday Morning Joy
11-26-2018
Q: Cat Scratch
PAX: Pinky, Pipeline, Leggz, Seabiscuit, Frizzle, Hershal, Dunphy, Cat Scratch
8 PAX gathered for pure joy on a Monday morning.
Warm Ups
• Meet in the parking garage, run up to 1st floor, skip while touching each concrete support (web) above across the floor, run up to 2nd floor and Karaoke across to half way and then turn and Karaoke the other half. Run up to the third floor and bear crawl the first half of the ramp and then crab walk the second half. Run down to ground level.
• 56 SSH (This was for Pinky!)
• 10 Windmills
• 15 Imperial Walkers
• Bolt 45s (Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats) in cadence count!
• 20 Arm Circles
• 20 Reverse Arm Circles
• Howling Monkeys – In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers, single count, followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Two rounds seemed to result in Howling Monkeys.
• 15 Willie Mays Hayes
The Thang – Roll, Pick, Exercise
1. PAX Pick a 3×5 index card that has written on it the name of an exercise.
2. They then roll a die numbered 1-12 to determine the number of reps for that exercise and complete the exercise. Rolls from 1-3 are multiplied by 10. Rolls of 4-7 are multiplied by 5. Some exercises do not require a roll of the die, such as “Lunge Walk Halfway Up Ramp and Run Back”.
3. They then roll a traditional die numbered 1-6 to determine the parking garage level they will run up to using the west stairs.
4. Repeat.
After a period of time, we gathered for a People’s Chair, counting up/down to 5 by each PAX. We then continued with the Thang.
After a period of time, we gathered for a People’s Chair, counting up/down to 10 by each PAX. Then perform 20 Freddie Mercury’s, 15 flutter kicks and 10 LBCs in cadence.
Recover, Recover.
Namorama. COT
Reminder about the GrowRuck March 23, 2019 in Richmond.