Conditions: High 50’s, clear, calm
EBS- 3 (Biscuit, Downsize, Slice) 2.1 miles
Started promptly at 5:30 with disclaimer accepted by all.
Warm-up:
- Stretches attempting (some successful others not so) to touch toes
- Down to Right ankle
- Down to Left ankle
- Down to Center
- Huggie Bears (10)
- Arm Circles
- Trunk rolls
- SSH (10)
- Abe Vagotas (10)
- Mericans (10)
- Monkey Humpers (10)
- T claps (10)
The Thang:
The Q was getting prepared for the Pre-fathers day beatdown. He needs to find games to entertain the 2.0s. He found/form of torture for the PAX as well!
Indian Run to the Basketball courts
1: Paar Lauf (German for Running Pair) Interval Running training
The PAX paired up. 1 team performed the running intervals at a time. The team would stand together at the intersection of half court and one point of OB. At Go, 1 partner sprints around the OB line to the other intersection of half court and OB. Partner 2 walks across the half court line. Once Partner 1 and Partner 2 meet they switch rolls. Partner 2 sprints, and Partner 1 walks. Each partner will perform 2 of the sprinting sections. That is Paar Lauf.
While teams are performing the Paar Lauf the other PAX are completing different exercised to failure. Everytime a new person was running a new exercise was performed
Push-up and Squats
Bobby Hurley and Dry Dock
Should Press and Bonny Blares
Rinse and Repeat until every had the opportunity to sprint!.
Thang 2: Indian run to the flag/monument
Plankerpillar- Think of the way a caterpillar moves, but instead of a long bug it is PAX performing planks!
With enough PAX or smaller space, you can team up. The Q chose a very large (probably too large) area, so an 8 segments plankerpillar was created.
The PAX lined up in the plank position, shoulder to shoulder. The idea is like an Indian Run, but with planks. The last PAX in line would get up from plank and run to the front and getting back into plank. By the Q’s count we did 10 rotations. Never realized how long it was across the green space in the circle, until today. During the above exercise the PAX seemed to be enjoying themselves with laughter and jokes, so the Q had to spice it up. The travel was changed to bear crawl for 3 rotations. The Plank was rotated to High Plank, Low Plank, Low Right Plank, Low Left Plank, Hi Left Plank, and Hi Right Plank. At which point, the Q ran out of plank positions, but we reached the other end and touched pavement.
Thang 3:
Micro Mosey to the Band Shell
Plenty of time left on the clock, so more time to work to endure.
Peoples Chair (5 count per PAX)
Peoples Chair Right foot up (5 count per PAX)
Peoples Chair Left foot up (5 count per PAX)
Mike Tyson (10)
Mountain Descender (wanted to do 10, but could only perform 8)
Balls to the Wall (5 count per PAX)
Enough of the band shell!
Indian Run back to the flag
Round of Mary- American Hammers (10), Big Boys (10), Box Cutters (10), Heel Touches (10)
COT, Count Off, Name O-Rama, announcements, prayer, and picture.