Conditions: 53° Light Rain
Core principles and disclaimer stated and agreed upon.
Warm-a-rama:
- Jog in place
- 12 SSH (cadence)
- Arm circles. Forward and reverse. Small and Large.
- 12 Imperial walkers (cadence)
- 12 Grass pickers (cadence)
- 12 Toy Soldiers (cadence)
- 10 Merkins (cadence)
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- 10 Shoulder taps (cadence)
- Downward dog
- Upward dog/cobra
The Thang:
Start with two dice. One numbered from 1-50 and one lettered from A-Z. A pax rolls both dice. If the letter “M” and the number “30” is rolled, then do 30 merkins or any exercise that starts with “M” (the pax who rolls the die gets to choose). Take turns rolling the dice. Then it’s just rinse and repeat.
I kept a list on hand (shown below) so there would be an exercise ready if no one could think of one
- A) American Hammer
- B) Burpee
- C) Crunchy Frog
- D) Dips
- E) Everest (Find a hill. Lunge one step. Squat. Lunge with the other lung. Squat. Keep repeating up the hill. Each lunge/squat combo is one rep)
- F) Flutter Kicks
- G) Gorilla Humpers (like monkey humpers with a wider stance)
- H) Heels to the Heavens
- I) Inch worms
- J) Jump ups
- K) Kneel to Squats (Start in low squat. Kneel with one leg. Kneel with the other. Back to low squat on one leg. Back to low squat with the other)
- L) LBCs
- M) Merkins
- N) Newton’s Cradle (similar to a shoulder tap, but while in plank arms move perpendicular to body in cadence mimicking the famous Newton’s cradle)
- O) Outlaws (like alphabet soup core workout, but just the letter “O”)
- P) Pull up/ People’s chair/ Plank Jack
- Q) Quadraplexes (on hands and knees. Lift left arm and right leg off of the ground. Put them back down. Lift right arm and left leg off the ground. Put them back down.
- R) Rocky Balboas
- S) SSHs
- T) Tuck Jump
- U) Underdog
- V) V-ups
- W) World War I or II
- X) X-crunch
- Y) Y-squat (squats but with arms raised like a Y)
- Z) Zebra Butt-kicks (in high plank. Butt-kickers like you would do if you were standing)
Tips/Advice for the future:
- Make the exercises appropriately difficult.
- Example 1) If the dice say “50” and “D” and you choose dips, you should go with straight count and not cadence. 50 in cadence would be too hard
- Example 2) If the dice say “5” and “M” and you choose merkins, then do a slow count down and a slow count up for each rep. Cadence or straight count would be too easy
- It’s okay to repeat letters, but don’t repeat exercises
- In the future, a better way to do this may just be to go through the whole alphabet A-Z, stick to the list, and then only rolls the “reps” die.
Round of Mary: Freddie Mercury’s, World’s Greatest stretch, neck stretch/rollers
Ending in COT
Count-a-rama, Name-a-rama
Announcements, Prayers