This was originally going to be my 2nd trip to area known as “Uptown” and my 1st WPM – with MO as the VQ but 2Utes need a fill in so I couldn’t let the brother that EH’d me down.
It does help to have a son (Disclaimer) as an actual trainer that I can bounce, source and even train with for ideas. He suggested I give a Christmas tree a shot – According to FracSac my mumblechatter post intrigued him since I mentioned a little more running for the normal fairly static Uptowner routine. (No negativity meant but I thought it best if someone was coming for Yoga to give them a heads up)
That said after a very short warm up x 10 each
Micheal Phelps
SSH
Windmill
Mountain Climbers
Grab your ROCK:
Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge –
Start with exercise #1, then repeat #1 and add #2, then repeat #1 and #2 add #3, then repeat #1,#2#3 and add #4……repeating and adding until you get through the last exercise. See below:
200 Meter Run (since this was going to be repeated we all decided to run through the 400 meter spot that Hawg has set up for his “honor” workout.
10 one arm crossover push ups (5 each arm – one hand on the rock the other on the ground – complete a rep, now transition from one side the rock to the other with opposite hand on rock and ground – complete a rep)
15 complex V-Ups (with rock in hands lift in a v position to left leg, back down now lift to right leg back down, now lift to the center)
5 each leg step up (originally going to be 10 box jumps, quickly modified for all – challenge next time to add some in)
10 rock jacks – same as a jumping jack just thrusting rock up over head
10 Over Head squat Press
10 Rock Burpees (well 12 for good measure) – complete the bottom half after getting back to your feet grab your rock for the over head jump press.
DONE – I think it took about 25 minutes give or take
Now warmed up we headed over to the fence for some upper body finishers:
20 x 4 count 10 sec transition
Curls
Rows
10 x 4
Curls
Over head forward press
Rows x 16
Take your ROCK to Mary
Right Arm rock balance with legs extended x 30 sec count off
Now the Left Arm x 30 sec count off
Now chest press with legs extended x 30 sec count off
Now rock plank – 1 minute
Done – return rocks
Count off – Name – Intentions – Prayer of Thanksgiving
For those that came you’ll be well prepared for the near future – City Park “Oak Tree Style” Christmas Tree workout.
Thanks for letting me lead and for pushing through as a team…..Great Work!
