WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Harvester (10 IC), Imperial Squat Walker (10 IC), Michael Phelps (10 IC), LBACs (10 IC, forward and reverse)
22 birthday burpees as there were a half dozen or more late arrivals. (Was going to be 44, but there seemed to be diminishing participation as we hit 20+ and YHC failed to bring the final 22 back at the end of the workout).
Kettlebell folks went off to their corner, the rest moseyed to the turf between the field house and the soccer stadium.
THE THANG:
Donkey Kicks offs – 5 donkey kicks against the wall, holding the feet on the wall in a balls to the wall position on the 5th kick. Hold BTTW for 5 seconds. Repeat increasing to 10 kicks/10 second hold, 15 kicks/15 seconds, back down 10/10 and 5/5.
People's Chair – 5 count per pax. Then we did marching people's chair in cadence for 10 reps. Then people's chair with a calf raise for 10 reps.
Australian Mountain Climbers – 10 reps IC.
Mosey back to the field to find out that due to the Savannah Banana's game at 6pm that night, they were starting to clear out parking decks at 7:30. This accelerated the workout as YHC inadvertently agreed to wrap up at 7:15 after our resident legal expert Maraschino had negotiated a 7:30 end time. My most sincere apologies for botching the situation.
Remaining time was spent working on Hindenberg BLIMPS.
Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats
That was the plan, however, we had to modify for time and adjusted to 11 merkins/corner (44 total for my impending birthday), and 11 plank jacks/corner. Squats were sadly missed entirely.
MARY:
X Factor
Heels to Heaven
Bird Dog
YHC took us out with a reminder that this is a leadership organization. Be on the lookout for opportunities to lead, here in F3 and out in your community/home life. Aye!