We arrived at the Foundry in the pitch black, and soon realized the street lights were out. A true morning gloom! Oh well. The show must go on. The usual disclaimer, with an additional message of safety in the dark, of course, and off we go.
First COP:
SSH x 25 IC
IW x 20 IC
Plank jacks x 20 IC
Low slow squats x 20 IC
Arm circles x 10 forward, 10 backward IC
Windmills x 10 IC
Mountain climbers x 20 IC
Next a little run, with route 66 down Roosevelt Mall with Dips.
5 dips at 1st park bench, increase 1 dip per bench, ending at 17.
Circle up for COP #2 with legs:
Squats x 20 IC
Lunges x 20 IC
Jump squats x 10 IC
Then we moseyed to the baby Foundry for some circuits.
1. 10 burpees had the count
2. Body rows
3. WWII sit ups
4. Pull ups
(2 rounds total)
On to the fence at Tad Gormley.
Calf raises x 20 IC
Derkins x 10 IC
Calf raises x 20 IC
Derkins x 10 IC
Then BLIMPS at the baseball field, starting at the 1st base line, running to 2nd base and back in between.
5 Burpees
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Finally, some Mary in the outfield.
Flutter kicks x 20 IC
LBC x 20 IC
Hello dolly x 20 IC
Dying cockroach x 20 IC
American hammer x 20 IC
Crunchy frog x 10 IC
Run back to the flag for Count off, Name-o-rama, intentions, and a prayer as the sun came up.
Thanks for letting me lead!
Walleye
