The Big House always brings back nostalgia. There have been many workouts utilizing the various features around the Briar Chapel Club House over the 7 years since founding the site. This workout would travel between three of those features – the playground, the clubhouse courtyard, and the traffic circle (we use to do COT in the grassy circle that is the middle of the neighborhood).

11 PAX ended up making the trip out on what was a humid, but moderate temperature morning.

Warm Up:
– Windmills IC x 20
– Slow Squats IC x 10
– Michael phelps IC x 10
– FWD Arm circles IC x 10
– RV Arm Circles IC x 10
– WMH IC x 10
– Slow merkins IC x 10

Thang 1: The Playground
PAX count to 6 to create pairs. We’d create 6 stations that we could rotate through for 15 reps times 2 sets.

– Station 1: Swerkins* x 15 (The timer / counter)
– Station 2: Hangs
– Station 3: Fence Erkins
– Station 4: Step Ups
– Station 5: Dips
– Station 6: Planks

*Note: Swerkin is an exercise invented at the Jag. It involves doing a derkin with feet in the swing followed by a crunch (also with feet in the swing). Does a great job working core / stability while also working derkin muscles.

Thang 2: The Courtyard –
– Set 1: Wall sits x 5 count per PAX
– Set 2: balls to the wall x 5 count per PAX
– Set 3: Carolina dry docks x 10 IC
– Set 4: Shoulder taps x 10 IC

Thang 3: The Traffic Circle
Line up on one side of the grassy middle of the circle for 7s.
– 1 Burpee followed by lung walk. 6 Jump squats followed by bear crawl.
– Continue until 6 Burpees and 1 Jump squat

Mary:
Round the circle PAX call out exercises: LBCs, some weird mountain climber, flutters, princes kates, chilly willies, planks

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