8 pax posted for our workout. Welcome Sparky who cam out for the first time. We had an all over workout with a bit of a focus on abs and legs.
In honor of the force awakening we kicked off the first COP with imperial walkers x25, then side straddle hops x25, arm circles x15 forward and x20 reverse, calf raises x20, and plank for one minute.
Mosey to the museum lawn:
Merkins x15, then partner up
Partner 1 lie on six hold partner 2’s ankles and swing legs up to partner 2’s chest. Partner 2 push partner 1’s legs back out (like the old gym class exercise) repeat x20 – then both partners sprint about 50 yards. Partners switch roles. and do the whole thing x4.
Zombie walkers: about 20 yards.
Mosey to the museum steps:
11’s: 10 burpees at the top of the steps, and one leg up each leg at the bottom. We subtracted two and added one each rep to save time.
Mosey to a long bench along the lake path. Partner up. Partner 1 – 3 burpees and then 10 russian twists and continually repeat until Partner 2 gets back. Partner 2 – run to the bench (about 40 yards) 20 leg ups each leg and return. Partners switch. On the 2nd time out it was 20 hop ups with both legs instead.
Mosey in the park:
Roxanne – she was a s good as last time
Mosey to the fitness center:
Quick upper body workout. each pax rotated through: pull ups, dips, row, monkey bars, hip slappers, and planks.
Mosey to the flag.
Great workout!
