12/10/2022 - Grill - Diamonds

Saturday’s Sunrise saw six Pax get together for a cold workout on the baseball field at the Grill.

War-a-rama: Mosey to death valley fopr neck rolls, arm circles, abe vigoda, cobra stretch, BSE, calf stretch, 20 merkins (to stretch out those pecs).

The Thang: Diamond Circuits

Mosey to the baseball diamond. All Pax at Homeplate

• CHEST
  • Home: 10 Diamond Merkins; Bear Crawl to first base
  • 1^st: 10 Ranger Merkins; Lunge walk to 2^nd
  • 2^nd: 20 Wide Merkins; Crabwalk to 3^rd
  • 3^rd: 30 Regular Merkins; Long jump home
  • Home: 40 DIAMOND MERKINS!!! (or just to failure)
•  ABS
  • Home: American Hammers – 10 in cadence; Bear Crawl to first base
  • 1^st: 10 Scissors in cadence; Lunge walk to 2^nd
  • 2^nd: 20 Box Cutters; Crabwalk to 3^rd
  • 3^rd: 30 LBC’s straight up; long jump home
  • Home: 40 HAMMERS!!! (each back and forth is one)
• LEGS
  • Calf extensions on the steps, 2 sets on each leg
  • Each Pax takes a turn running the bases while the rest of us exercise: dealers choice (squats, numerous lunges)

Mosey to the playground for Farmer Boy Pullups:

• Hold at top for 5 seconds – 5 reps each. 2 sets.
• Other PAX: 10 dips, 10 step-ups, next set of farmer boys

That’s it! back to the bandstand for COT