14 Pax including 1 FNG posted in the gloom at City Park next to the imaginary flag.
The QIC (YHC) was commemorating a belated birthday Q (first Q in over a year), and thought it would be fun to do a few of his favorite things. But first, a quick mosey to the grassy neutral ground for a little warm-up COP.
- SSH – in cadence x 20
- Hillbillies – in cadence x 15
- Self Love – ic x 10
- Merkins – ic x 10
- Slow Windmills – ic x 10 (or was it 15?)
- 10 Burpees on your own
Then the Pax followed a slightly lost Q to “the Refinery” – a bit farther away than YHC remembered for some simple exercises in groups.
- Burpess x 10 for the count
- jump the snake
- pull ups
- dips
- knee ups
And with all that out of the way, the fun was about to begin. Mosey over to the big grassy area next to the water – it was nicely lit by the construction lights at the Children’s Museum. Pax put on a show for the construction fellas.
First: Tabata!! (20 seconds on, 10 seconds off x 8)
Exercises: mountain climbers, burpees, squat jumps, lunges, and repeat.
Now that the PAX was nicely lathered up, some more fun was to come: Animal movements! Out about 10 yards and back, 5 burpees then the next movement.
Movements: bear crawl, frog jumps, crab walk, shoulder rolls (followed by dizzy burpees)
There was some mumble chatter about this time, especially about prickers and dizziness. YHC was having a blast.
On to the climax of the morning – mosey to the track for … 1000 meters of Hades!!
Run/sprint 400m, walk 100m
Run/sprint 200m, walk 100m
Spring 100m, walk 100m
By now, we had run out of time for anything besides the short mosey back to the imaginary flag and the COT where we named SlowJo.
Happy birthday to me.
