The mildly humid air was just right for this apple turnover inspired beatdown with Vagabond (t-claps for rounding up the troops!), Willie, Fracsac, & our visiting pax, Choot’em from downrange in Katy, TX!
After a brief warm-up lap, stretching, and some four OYO 4×4’s, we dug into the main course.
The setup: cones spaced every ~12 feet for about 40 yards
The Thang:
Apple Turnover – two times – single file starting at cone 1, bear crawl to cone 2, crabwalk to cone 3, bear crawl to cone 4, and so on till reaching the canon. Then jog another 30 yards to the Gretna seal, wait for the 6 then sprinkle in a core exercise (listed below). Rinse and repeat once before the next dish.
Fritters – two times – (similar to Apple Turnover, but change up the alternating exercises to Lunge Walk & Burpee Broad jump) Then jog another 30 yards for some core exercise. Rinse and repeat once before the next dish.
Sliders – two times – (you get the idea… the two alternating exercises: Karaoke for two cone spacings then Wojo for one cone spacing, alternating down the line of cones). Jog another 30 yards for some core exercise. Rinse and repeat once before the next dish.
Pop Tart – two times – the two alternating exercises: High Knees & Bear Crawl (alternating down the line of cones). Jog another 30 yards for some core exercise.
Core exercises at the Gretna seal – changed it up each lap:
4 count Merkins x15
4 count dying cockroach x15
4 count hello dolly x15
50 OYO LBCs
4 count windshield wipers x10
4 count flutter kicks x15
Echo count straight leg lifts x30
60 second plank
At the end, we wrapped up with a 2-½ min Suck-it – Aiken Legs: OYO rinse & repeat 20 step ups, 20 squats, 20 lunges, 20 split jacks (rinse & repeat to the buzzer).
Last but not least – Lazy Boys – echo count – straight back for 15, then left 10 and right 10.
