Four PAX made it out to the Gloom for a hilly beat down while Neon was Down Range and probably still in the Fartsack pretending to be a Canuck north of the border. The workout was held at a new AO at the Fields of Lehigh County. That morning there was a soccer tournament scheduled that filled all seven fields for the whole day. Luckily we had an hour before the competition started to get our workout in.
UA: Hurricane, Drop Box, Geter, 2×4
During the workout Uptown Girl insisted on inviting innocent bystanders to join our madness. I heard one guy just chuckle. You never know if one guy might say yes or let me know more.
After a brief disclaimer and unprofessional introduction the workout began with a jog to the other end of the park for the WARM-O-RAMA …
SSH 20 IC
Arm Circles 20 IC
Stinky feet 20 IC (Toe Touches)
Frank and Beans 20 IC (Frankenstein leg raise with a reverse lunge to loosen the hips)
Uphill fast mosey for
THE THANG —
Indian Run lap around the soccer field
Clock Merkins – 5 IC at 12, 3, 6, and 9 o’clock – Rinse and Repeat
Burp Back Mountain – Partner up – 2 uphills/burpees – Flapjack – Rinse and Repeat
Rockette Dips 10 per leg/partner merkins – Flapjack
Ring of Fire 10 Exercises / 1 minute each
1. Burpees 2. LBCs 3. Box Jump 4. Flutter Kicks 5. Jump Rope
6. Jack Webbs 7. American Hammer 8. Squats 9. Plank 10. Lunges.
Jacob’s Ladder – Run uphill – burpee at each end – ladder 5, 4, 3, 2, 1
Run around two soccer fields the to Shovel Flag for 5 minutes of Mary.
Count-O-Rama – 4
Name-O-Rama – Uptown Girl, Colombia, Cooter, Flame
Announcements – Next workout Tuesday 5:30 am Macungie Park AO
BOM followed by a trip to Dunkin for Coffeteria