Following a 2 mile pre-workout by about 1/2 of the pax,
15 pax met on the lakefront for the regular Saturday morning shenanigans
The thang:
Mosey west for Warm up:
SSH, IW, MT climb x 20 IC
Scorpion kicks, merkins x 10 IC
J Fondas x 15 IC each side
Mosey further west:
Circle up for ball toss and catch with 10# Rx ball: Pax holds plank in cirles, one pax runs to the center and tosses it up, while next guy sprints to the center to catch it.
Caterpillar run tossing 10# Rx ball down the line, guy at the end sprints to the front with ball
Circle up at end of lakefront: 10 burpees, 20 slow squats, 10 burpees, 20 slow squats
Mosey East:
Frisbee toss drill: divide up into 4 lines, 2 facing each other approx 20 yds away, toss frisbee to guy in front of opposing line and run to the back of the opposing line.
Mosey a little further east (back towards shovel flag): divide up into 4 teams for 2 simultaneous games of ‘hot box’ a 1/2 court version of ultimate Frisbee in which team scores by catching disc in the 6X6 box made by cones. With no out of bounds and make-it-take it rule in place this led to some serious endurance work. 1st team to 5 pts wins.
with just a few minutes remaining, QIC called an audible and switched to a quick game of double hot box, Basically ultimate frisbee with tiny endzones, 1st score wins.
Long Mosey Back to shovel flag for COT.
Welcome FNGs: Lonase, Red Beard, and Turtle
Thanks guys for being open to some new ‘games’ it went pretty smooth despite most of the pax never having played ultimate frisbee before.
Announcements: 4th of July run in Covington with pie eating, kid’s fun run etc, bring the family, no tuesday workout at the trailhead.
Also please lift Toots up in prayer this week as his wife, Amber, after a long battle with cancer went to be with the Lord.
Have a safe and Happy 4th,
Chewy
