3 PAX posted for a warm workout on YHC’s birthday. Ringworm joined the party half-way through the workout. He had a valid excuse since he comes straight from work.
Warm-a-rama: mosey to the tennis court for SSH, Abe Vigoda, Best Stretch Ever, Butt Kickers, High Knees, Carioca
The Thang
4 rounds of exercises divided into Legs, Chest/Arms, Core, and Cardio. 14 reps each for a total of 56 reps in each category which happens to be my age.
Round 1:
-
Bulgarian Split Squat (each leg)
Rotational Push-ups (IC)
Big Boy Sit-ups
Suicide Shuffle
mosey around field to pavilion by playground
Round 2:
-
Reverse Lunge (IC)
Dips (IC)
Oblique Crunchs (each side)
Box Jumps
mosey around field back to pavilion by parking log
Round 3:
-
Alabama Ass Kickers from toes (each side)
Carolina Dry Docks (IC)
Peter Parkers (IC)
Bear Crawl (4-count crawl)
mosey around field to pavilion by playground
Round 4:
-
Sumo Squat (IC)
Ranger Merkins (IC)
In/out sit-ups (IC)
Burpee
Morning Call — PAX plank while each in turn does AMRAP Pull ups and PAX do 1 Merkin for each pull up
Mosey to bandstand
56-count BTTW
Each PAX sprint ~ 75 yards while the others do AMRAP of exercise:
-
Merkin
Squat
LBC
Lunges
MARY: Six Inches, Planks, American Hammers, Superman, Side Plank Dips, Reverse Crunches, WWI
COT: prayers for upcoming vacation trips complicated by travel restrictions, family members at risk
3 PAX went to Four Twelve for coffeeteria.
Another great start to a great day.