5 pax arose up bright and early out of the fartsacks on a muggy Saturday morning.
3 minutes in to the warm-up there was some mumble chatter about the workout being too easy. This led yhc to do his best to smoke the pax with an epic beat down aka a snot woggle. This plan seemed successful for everyone except turbo tax. He may or may not be one of those Jason borne type superhuman spies bred by the federal government. He did spend some time in DC, and who knows, tax law could just be a good cover.
Anyway, the thang:
Dynamic warm up:
Walking quad stretch x 20 yes
Walking figure 4 x 20 yds
Frankenstein x 20 yds
Side straddle shuffle x 20 yds
High knees x 20 yds
Warm up:
SSH x 50, yes 50, in cadence
Mt climbers x 40 IC
Slow squats x 30 IC
V-ups x 20 IC
Merkins x 10 IC
Mosey to fountain
Hip abductor walk with bands x 30 yds
Plank walk x 10 with bands both directions
Hip abductor walk with band x 30 yds
Plank with band around hands: star pulls to work shoulders x 3 directions x 10 B sides
10 count rest
And partner up for plank sprints;
Partner 1 planks while partner 2 sprints 75 yds and assumes plank position leap frog back and forth x 10
10 count rest
Mosey to swing set:
Partner 1 x 10 lat pulls on swing IC
Partner 2 x 10 merkins IC
Rinse and repeat x 5
Mosey to shady spot, not shovel flag, for 10-12 Minutes of Mary:
LBC’s x 20 IC
Freddie Mercury x 10 IC
Slow Freddy x 20 IC
Jane Fonda x 10 IC
Jane Fonda pulses x 10 IC
Prone T’s x 10 IC
Bow pose pulses x 10 IC
Runners pose squats x 10 each side
Cross body lunge with reach x 10
Sudden change!
COT, nameorama, coffeteria
Tclaps to EI and his wife for recovering the shovel flag later that day which was left at the scene of the woggle
