“The wild gander leads his flock through the cool night;
Ya-honk! he says, and sounds it down to me like an invitation;
The pert may suppose it meaningless, but I listen close;
I find its purpose and place up there toward the November sky.” …Walt Whitman; Leaves of Grass
And Ya-honk we did!, as a PAX of four, sounded out our elementary numbers in cadence
Warmup:
SSH 20xIC
imperial walkers 20xIC
torso twists 20xIC
windmills 20xIC
seal jacks 20xIC
hillbillies 20xIC
arm rotaters 10 each limb
one leg lunges 10 each limb
squats 20xIC
Mosey – to the Taj Mahal parking lot
stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
leg swings – left to right, right leg, then left leg
stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
leg swings – front to back, right leg, then left leg
Mosey – to the Justice Center
lunge walk to first set of benches, 10 merkins
lunge walk to second set of benches, 10 derkins
lunge walk to third set of benches,10 erkins
sprint up courthouse steps, down the ramp, out to the street and back
repeat
Mosey – to the Justice Center parking garage
sprint backwards half way up first level ramp, turn and sprint to east end,
jog second level to west end
sprint backwards half way up third level ramp, turn and sprint to east end,
nancy kerigans 20xIC
jog around the upper deck
piller push/stretch
down the stairs to the the “ledge”
knoodle for rats – amrap pullups
down the stairs to the grass
burpees 10xIC
Mosey – to the flags in front of the courthouse
plank up, do one push up , bearcrawl quarter turn clockwise, do one push up, four total to complete circle
repeat in counter-clockwise direction
Mosey – back to the Gipper
Mary
plank up on elbows, one leg lift, 10xIC, repeat with other leg
V-ups 10xIC
jane fondas 10xIC, on one side, then the other
count-o-rama
name-o-rama, welcome – Tank-UP !
prayer – for a Blessed Thanksgiving – encouraged the PAX to look up Abe Lincoln’s Thanksgiving Day Proclamation. Check out both the 1863 and 1864 proclamations.
http://www.presidency.ucsb.edu/ws/?pid=69900
http://www.presidency.ucsb.edu/ws/?pid=69998
