8/25/21
PAX: Freddie Mac, Double Humpy, MainFrame, Kwon Do, Rick James, Cat Scratch
Q: Cat Scratch
We warmed up by running a lap around the field and then to the center of the field for some squats, arm circles, IWs, SSHs, Jack Webbs, Good Mornings, Abe Vagoda’s, merkins, arm circles.
Thang: Went though some old workout routines from 2012 era when I worked out with some folks from NS. Found some that I thought would be relevant. Using a timer, 30 seconds running, 30 seconds rest, 30 seconds jump squats, 30 second rest. Repeat 10 times. Note: The exercise called for 20 times!
Next was 4-corners: 10 Merkins, 10 squats, 10 LBC’s, 10 Overhead Claps, plank it out until everyone arrives. Sprint the short sides and jog the long ones. Repeat with 9 reps each, then 7 reps each and finally 5 reps each. Note: The exercise called for starting at 10 reps each and working down to 1.
Plank for 30 seconds, rest for 30 seconds. Repeat for 5 rounds. Note: The exercise called for 10 rounds.
Y’all got off easy!
Recover-Recover.
COT: Announcements: Legs’ mother’s funeral Sunday afternoon. Sparta Beast and Sprint this weekend in WV. Stair run 9/10/21. Stadium run 9/11/21 in DC.
Pleasure and an Honor.