My schedule doesn't often line up for me to post at Vortex, but I love the site. Great group of PAX every time I've been out, solid site leadership, nice turf field, and quality coffeeteria.
Funyun led a pullup/stretch/run EC then handed off to YHC for ME.
Warmorama:
– SSH ICx15
– Arm circles ICx10 in each direction
– Willie Mays Hayes ITx10
– Peter Parker/Parker Peter ICx10 each
– SSH ICx15
The Thang:
Pattern was to trace different rectangles on the soccer field, two times around each one, with a pyramid of a given exercise at the corners (5-10-15-20-15-10-5 reps). Modes of travel and exercises were varied.
– Round 1: rectangle = goal box, travel = gorilla walks (forward/sideways/backwards – always facing far end of field), exercise = Drama squats (squat + calf raise at top)
– Round 2: penalty box, bunny hops + Wojos + backwards bunnies, Carolina dry docks
– Round 3: half field (to midline), forward run + karaoke + Bernie Sanders, WWIIs
Final round used the full field but skipped the corners: lunge walk full length of field with merkins after every 6 lunges. Start at 2 reps for merkins, increase reps by 2 at each stop until mid-field then step back down until the far endline. For the return trip, Freddy Mercuries on the endline ICx20, sprint to mid-field, flutters ICx20, sprint rest of the way home, box cutters x20.
Mary: Bitcoin/Twizzler merkins (Nightshift had strong thoughts on which is the correct name), mermaids, American hammer, and stretches.
COT:
Prayers to Nightshift dealing with significant water damage from a washing machine at home while also navigating a job search; Red October as he slays a big presentation at work today; and Funyun and his parents working through health and mobility challenges.
March 7 is the anniversary of the "Bloody Sunday" attack on nonviolent civil rights demonstrators in Selma in 1965. We're not often called on for such large acts of bravery, but we can honor that legacy in smaller ways by speaking up on behalf of others and helping to amplify marginalized voices.
Quality coffeeteria as always.