One nice thing about the Covington AO is that it has a number of covered spaces, among them the Justice Center Parking Garage. The PAX choose to do their work mostly in the rain this morning, however. The rain felt great. It was a very welcome break from the heat ,and the Covington PAX do not seem to mind getting wet and dirty.
Kicked off the THANG with a warmup: SSH 20x IC; IW 20x IC; torso twists 10x IC; prisoner squats 10x IC; airplanes 10x IC; three angle heel to calf raises 10x each angle IC; hillbillies 20x IC.
Mosey to entrance of Justice Center. Jog down stairs then stride it out about 50 yards to the street; alternate lunge walk and skips on the trip back to the entrance; repeat the jog and strides three more times, mixing up our return trips with carioca and bear crawls.
Mosey over to the parking garage for the main event. Five rounds of squat jumps 6x, run up the stairs to the top level; split jumps 6x; run across the parking lot; ice skater hops 6x; run down the stairs; plyometric Merkins 6x; then run back to the starting point. Veritable festival of plyometrics that had the PAX breathing hard.
Back to the trailhead for Mary: thumbs up dynamic planks 10x IC; toes up dynamic back planks 10x IC; side plank Jane Fondas 10x IC each side.
Solid effort this morning from all PAX. Thanks for letting me Q.
