Sultry morning with four PAX (and Rudy, who was running somewhere in the park during all the fun). Started with a mosey around the great lawn with some high knees, butt kicks, side steps (high and low), karaoke, etc. Moved into the lawn and formed a goodly square for:
SSH x20
Abe vigodas x12
Grassy Grabbers x12
Imperial Squat Walkers x20
The Motivator (descending from 10)
Moved to faces for:
8-count merkins (4-count down, 4 count up, nice and slow and grinding) x 10
Peter Parker Peters x 15
Back to feet for:
8-count low slow squats (4-count down, 4-count up) x15
Back to faces for plyo merks, as many as PAX could do in a minute.
Bear-crawled over to the sidewalk, then lined up for a round of “sevens” (admittedly, I was originally planning on elevens, but it was fudging hot out there). Exercises were burpees and 8-counts, with a bonus of 5 jump squats whenever PAX crossed midfield. Finished up with some LBCs on the sidelines once everyone was done.
Moseyed over to the steps on the side of the museum for:
8-count calf raises (4-count up, 4-count down) x10
Toes-in calf raises (reg. 4-cadence) x20
Toes-out calf raises (reg. 4-cadence) x20a
Moseyed to fountain for:
8-count R-leg power-ups (4-count up, 4-coutn down) x15
8-count derkins (same cadence as above) x 10 (sucked)
8-count L-leg power ups x15
8-count dips x10
Mosyed back to flag for CoT. Announcements were House-a-Thon next Friday, November 12 GoRuck Tough.
Coffeeteria NOT at Navarre, which was closed due to staffing issues, but at PJ’s on Canal, where absolutely NO free refills are given. Stingy Bastards.
