With today being officially the longest day of the year and the official start to summer and the summer solstice, I had a few things planned out. The plan had to evolve mid stream due to the high numbers. I was hoping for 7 or 8 and we basically doubled that. But here is the run down of the workout. Thanks to everyone that came out and thanks to Pookie for helping us with the sun salutations.
Warmarama- SSH, Arm Circles, WMH, Bushwackers, Michael Phelps, 5 penalty burpees thanks to the late arrival of Golden Boy
The Thang- Since today is 6/21 and the start to cancer the crab zodiac sign and it is the 172 day of the year, we did a Dora to get the blood flowing. The cancer sign is found in the celestial sky between 90 and 120 degrees so we partnered up and did 90 squats, 120 LBCs and 172 merkins while partner 2 did a crab walk to the light and back.
Next we played with our yellow suns and did some overhead passes back and forth while partner two did a lap around the track, we did two laps each of this.
The sun was coming up at this point and so I turned it over to Pookie to guide us through 6 sun salutations and gave us a chance to catch our breath after the Dora and Cardio.
For the last part of the workout, I had stations set up for the Solstice. Each letter was a different station and while the timer and songs I wanted to play didn’t work for us, we did have some music playing and I called switch after an arbitrary but somewhat consistent time spent at each station. Here are the stations.
S- Step ups
O- Overhead press
L– Homes’ favorite Lunge walk
S- Swings- Kettlebell swings with the bag
T- Working on the trapezius muscles- I had the TSX stuff set up for this station
I- I had the steel mace ball sitting out and PAX could choose any exercise they wanted, I saw Singlet doing some swinging it around, YHC did some shovel digs with it and Squi was looking at it and thinking about how he might be able to use it while Cousin Vinny wanted to know where I acquired such a device and if it truly was a workout piece of equipment or something else…. I asked your honor to plead the fifth
C- Crossbow was out for chest presses or upright rows
E- Elevated homers on the picnic table to work on the back and core
We did these stations twice.
Mary– We had just enough time to do 21 dying cockroaches in cadence. Getting to 21 was tough but we did LBCs and American hammers during the stations as well so hopefully no one’s abs felt cheated.
COT- Please sign up for Habitat for Humanity this weekend. Jordache shared that speaking of the 21st, it will be his daughters 21st birthday in a few weeks and she is still missing. He reminded us all to make the most of our time together. Golden Boy had to spend a few minutes away from the workout helping one of the homeless guys who came up during the workout and said he just had a seizure. He called an ambulance and they came to get him and golden boy reminded all of us to take the time to help someone when you can. Finally, I reminded everyone about the quarterly report on July 2nd in less than two weeks. Hopefully, everyone will be there. It was a great morning and thanks to all who showed up today. It was much appreciated.