4/16/2021
We spend a lot of time on Fridays at the LFH or stairs at WVCC, not that there is anything wrong with that. I wanted to change it up a bit so I thought it would be a good time to try some exercises on a timer.
PAX: Double Humpy, Dairy Queen, Legz, Prince Tuesday, Cat Scratch
Q: Cat Scratch
Warm up: Run around loop and stop at benches at top of hill and perform10 step ups, 10 box squats, 10 dips, 10 Derkins. Mosey over to parking lot in front of school and try some SSHs, fwd arm circles, IWs, Squats, rev arm circles, and mountain climbers.
Thang: Perform 6 different exercises for 30 seconds each followed by 10 seconds of rest after each exercise for 18 cycles for a total of 12 minutes. Exercises included Burpees, Merkins, High Knees, Side Lunges, High Knees, and V-Ups.
We then mosyed over the main parking lot and tried some additional exercises that included squat jumps and on the way down hold for 3 seconds before jumping again, squat kicks where you squat and then come up and kick out your right leg then squat again and on your way up kick out your left leg and repeat, and then plank punches, where you get into a regular plank position and alternate punching straight out with each hand. We performed a few rounds of each exercises again with 30 sends on and 10 seconds of rest.
Run around the loop and run backwards up the hill and stop at top and perform 20 squats, move over to benches and do 10 Erkins, 10 jump ups, and 10 one legged squats (with the other leg on bench) with each leg. Mosey on over back to the parking lot and do some Mary: Forearm Side Plank Twists (10 each side), Bear Planks (20 in cadence), Freddie Mercury’s (20 in cadence), 6-inch hold.
Recover Recover
Namarama
Announcements:
For those that can make it, Lunch today at Alejandro’s downtown at Noon.
We all agreed (well most of us) that DQ is Awesome!
Cat Scratch took us out.
An honor and a privilege.