4 men showed up on this beautiful Fall morning for a little exercise before the food gorging of the holiday weekend begins. A quick disclaimer and off we go.
We took a short jog before our warm-up COP.
SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Arm Circles x 20 IC
Next, Route 66 for all of the Thanksgiving travelers this weekend:
We ran down the Roosevelt Mall, dips at each park bench.
Start with 5 dips, increase 1 dip per bench, ending at 16.
Next COP:
Alternating lunges x 20 IC
Merkins x 20 IC
Low slow squats x 20 IC
Next off to Foundry for some circuit training. 4 men, 4 stations.
Round 1:
Pull-ups, Box jumps, Body rows, The count: 15 WWII sit-ups
Round 2:
Step-ups, Derkins, Body rows, The count: 15 WWII sit-ups
Round 3:
Step-ups, LBC’s, L-hangs, The count: run to the track, 5 burpees, and back
Next a mosey back to the Roosevelt Mall for Route 66 back to the flag:
Jump lunges at each bench, start with 5 and increase 1 per bench, ending at 16.
Finally our last COP near the flag for some Mary.
Dying Cockroach x 20 IC
American Hammer x 20 IC
Crunchy Frogs x 20 IC
Hello Dolly x 20 IC
Back at the flag, count off, name-o-rama, and special intentions. Good luck to all those running the Turkey Trot, and safe travels to all traveling this holiday weekend. Thank you for allowing me to lead! Happy Thanksgiving!
Walleye
