The Scene: The Knoll
Conditions: Sunny. The sun makes you sweat while you stand there with no exercise.
Welcome
Scales came today, which was awesome!
Disclaimer
Warm-a-Rama:
Little mosey around the “huge baseball field”, aka to the sun dial and back to the flag via the path.
[All in place]
- Jumping Jacks x12
- Butt Kicks x12
- High Knees x12
- 123 Heisman (strike the heisman pose with side-to-side shuffles in between) x12
- Mummy Kicks x12
Moseyed to the sun dial as part of the warm up. This round we did it as fast as we could to really fire up the muscles.
- Jumping Jacks x20
- Butt Kicks x20
- High Knees x20
- 123 Heisman x20
- Mummy Kicks x20
- 5 burpees-on your own
Two sets of recovery countdowns after that warm-up. Worms points out the sun dial doesn’t work correctly.
The Thang:
The pyramid!
- Slow-Jangle Biscuit x15
- Merkins x20
- Al Gores x25
- Freak Nasties x30
***recovery countdown*** Did each exercise as a pulse-style on the way down the pyramid. Start halfway positionally and then you are doing small “pulse” reps during the count.
- Freak Nasties x30
- Al Gores x25
- Merkins x20
- standing lunges on each leg x15
***Hard to walk after the way down the pyramid. They do say it’s harder to go down stairs than up.
—–
Moseyed to the patio area for the circuit.
**15 reps each exercise; 3x on our circuit**
- Dwight Howards (bend to to a squat position next to a wall and then explode up like you are trying to touch the top of the backboard)
- No-momentum Merkins (go down in your Merkin to where your chest is on the ground, act like you are skydiving, and then go back up)
- Faux Upper Cuts (sit in the squat position and then upper cut with alternating fists)
- Take a lap around the building
—–
**really starting to sweat now.
Walked to edge of grass of our proverbial football field.
Wide football sprints!
In place, hands out, quick tapping of your feet while on our five pax sprinted to the sundial across the grass and back. Once they got back we did an up-down, and then the next person sprinted out. Props to Shangeaux for really legging it.
—–
We walked to the jungle gym (I can’t remember what worms called it!) as our recovery countdown and did a team exercise.
Gathered around a middle-heigh pull up bar. One person stepped up and did burn-out pull ups from a 45 degree. (arms in pull-up position on the bar, feet “stepped through the bar” so when you are “down” you are at a 45 degree position to the ground. Pull up.)
The pax gathered around and counted/cheered for each guy as they stepped up and gave every rep they could. Gotta love the burn out! Very fun.
Props for Scales for killing it with 60! Those biceps…
Moseyed back to the flag and did six inches for six till Worms finished telling a guy about F3. T-claps to worms!
Mary:
- Crunchy Frog x10 (shout out to Snack Pack)
- American Hammers x15 (Rocket, I thought of you)
- Ski abs x20 (Worms said he’s a great skier)
- Leg lifts x25
We all laid on the ground for a solid 30 seconds.
Count-o-Rama
Name-o-Rama
COT / BOM:
Duracell’s wife coming home from Thailand!
Scale’s friend.
Fastball being gone to Georgia. #respect
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