Excited to start this blustery morning off with a story about how important it is to stretch and warm-up before working out. It turns out in a parent player basketball game last night my wife heard an unusual pop; which turned out to be her hamstring getting hamstrung. Fast forward through the overnight therapy I helped administer, I headed out to the Gloom for our only RUN only workout. Spending what I thought was enough time to stretch; I felt a twinge in my hamstring that nearly put me in the breakdown lane this morning. Yes, I underestimated the stress of a friendly basketball game and found myself sympathy pains with my wife.
DISCLAIMER – free, open to all men, peer lead in a rotating fashion, not professionals, dangerous, there all participant accept risk. All agreed with “Aye”
WARMARAMA – walking arm circles, high knees, butt kicks, walking lunges forward, lunges backward, ssh, abe vagoda, grass pickers
THE THANG – Billy Madison
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Cadence Drill – 4 x 30 seconds – picking feet up as fast as can, not trying to fast, just pick your feet up quick and swing arms fast. (30 sec. recovery)
Acceleration Drill 2 x 30 seconds – slowly increase speed to top speed. (30 sec. reovery)
Race Pace Repeats – .25 – .50 loop at your race pace. When you finish loop 12 reps of stated exercise for each grade you pass.
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Grade 1 – Merkins x 12
Grade 2 – Merkins x 12 + Squats x 12
Grade 3 – Merkins x 12 + Squats x 12 + Monkey Humpers x 1
Grade 4 – Merkins x 12 + Squats x 12 + Monkey Humpers x 12 + Big Boy Sit-ups
Grade 5 – Merkins x 12 + Squats x 12 + Monkey Humpers x 12 + Big Boy Sit-ups + Overhead Claps back to Shovel Flag
MARY – No Time
CoT
Announcement – this Saturday, Macungie Wellness Expo (8am – noon) Physical Fitness Test @ 11am
Prayers for Hawkeye and his wife with Alzheimers, Cougar and Lime’s Disease, our families, wives, and health.