5 pax gathered for a blustery and down right cold morning for a beatdown at the Trojan.
The following warm a Rama and beat down ensued:
Warm ups:
- Forward arm circles 10×4 IC count (&hold)
- Reverse arm circles 10×4 IC count (&hold)
- Seal claps 10×4 IC count (&hold)
- Overhead claps 10×4 IC count (&hold)
- Moroccan Night Clubs 10×4 IC count (&hold)
- Air presses 10×4 count IC
- Abe Vagodas 10 IC
- Grass Pickers 10 IC
- Side straddle hops 10 IC
- Toy shoulders 10 IC
- Imperial Walkers 10 IC
- Merkins 10 (Straight Count) IC
- CARDIO:
TURKEY TROT Jr. (Mosey .25 miles to Street and back to pavilion). Or ruck 1/2 way
MOUNTAIN HIKERS: (2 times round trip) over pavilion picnic tables
Across parking lot width & back
- Skipping
- Butt kicks
- Backpedaling
- High knees
- Monster Walk
- CORE:
Parking lot width round trip: (Crawl exercises):
- Bear Crawl
- Alligator Crawl
- Crawl bear
- Inchworm
- Bird dog 10x
- Pointer 10x
- Fire hydrant 10x
- Straight leg fire hydrant 10x
- Box cutters 10x
- Leg circles 5x
- Hip Twists 10x
- Freddie Mercury’s 10x
Jumping:
- Standard jump 10x
- Step ups. 10x
All exhausted.
Followed by Warmarama, Namara, announcements and COT.