Wham-O-Work-Out (in the rain)

April 7, 2018

WHEN: 04/07/2018
QIC: Big Kat
PAX: Kitten, Diddley, 3-for-1, Cardiac, Snots, Domo, Pipette, Schwinn, Paparazzi, plus 1-2 more whom I can’t remember since I forgot the iPhone.

Cool, gray, and wet day greeted stoic Churham PAX and we gave it right back.

First a lap around the field to warm-up for the Warm-Up.

Warm-Up:

SSH x25

IW x 15

Spider Merkins x 10 each side

Baby Arm Circles fwd and bwd each x 11

 

The Thang:

Escalator – Start on the goal line on the Soccer field

PAX sprint to the 18 and do 5 Burpees -> sprint back to gaol line and do 10 Carolina Dry Docks -> sprint back to goal

Same thing to the half, the other 18, and then the end.

Those who finish first do Heels to Heaven.

 

Wham-o-Lunge:

YHC brought out the 175g Wham-o Frisbee.  Skepticism melted into Excitement.

YHC sent the disk flying down the field while all PAX ran until the disc hit the ground. Then we all lunge walk to the disc. (First arrivers did body weight squats for a few seconds until last PAX got to the disc).

Schwinn (an Ultimate Guy) winged it impressively, extending the range. THC did a turn with a few yard lead to make sure no one felt cheated on lunges.

 

Run around the rim of the Soccer field (last PAX running to the front)

 

To the Wall on the way to the playground:

15 dips -> 10 Erkins repeat 3 times

 

Loading the Ark (World Wildlife Fun):

Nondescript field by the wall is where we lined-up along the path.

All PAX did bear crawl across the width then back (LBCs when back at path)

Next was Crawl Bear, then Gorilla Walk, and lastly, Bunny Hop.

Some Heels to Heaven so we could all lie in nice cool puddles.

 

Mosey to BB court

 

People’s Chair x 30 seconds

Balls to the Wall x 30 seconds

People’s Chair x 45 seconds

Balls to the Wall x 10 shoulder taps each side (deemed by PAX to suck and maybe even dangerous – acknowledged by YHC)

 

Mary:

Ruso-American Hammer x 20

Deep Dish Pilates crunch (basically like Imperial Walker on your back) x 10 in cadence

Deep Dish Pilates bow (flat on your back in Superman position, then arms around knees and crunch x 10

Plank 30 seconds high/10 seconds low x 3

 

Bull City Run next Saturday so NO TBL.  Thoughts for those at Spartan.

Circle up with gratitude for strengths in face of adverse conditions.