With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.
Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.
- 10 baby are circles forward
- 10 baby arm circles backwards
- 10 big arm circles forward
- 10 big arm circles backward
- Right leg lunge forward with clockwise and counter clockwise trunk stretch.
- Left leg lunge forward with clockwise and counter clockwise trunk stretch.
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.
We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.
Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!
