- 2 for a quick EC hill ruck before linking up with the other 12 PAX gathered up admiring what appeared to be some construction materials left on the green… After a quick warm-up of SSH’s (19), Willie Mays Hayes (10), Good Mornings (10),Arm Circles fwd/back (10), and Mountain Climbers (20), we decided to take a closer look at those construction materials. Turns out the cinder blocks were the plain vanilla sort, but the PVC pipes of varying sizes had been mysteriously capped and partially filled with water. Figuring it didn’t make sense to leave these things lying around, we got organized, turned on some Rocky tunes, and got down to work doing the following circuit twice with 1 minute per exercise and 15 sec between.
- Big slosh overhead press
- Medium slosh overhead press
- Small slosh overhead press
- Cinder block curl
- Cinder block row
- Cinder block reverse curl
- Jump lunge
- Jump squat
- Squat
- Low plank
- Bows/toes plank
- High plank
Zika seems to be a convert dreaming up visions for an AMRAP workout in the near future…
With 8 minutes left, we migrated back to the pavilion for a quick game of chance. Pyramid of 5/10/15/20/15/10/5 flipping a coin each time with heads = “Twizzlers” (merkin then twist up with arm overhead and foot flipped to other side)and tails = jump squats. This new “Twizzlers” thing seems to be a winner, so I’m expecting to see these back at a workout near you soon. With 2 minutes left, Stevie Ray opted for one more flip for a final 20 reps and scored a Heads. 20 Twizzlers and a 30-second plank, and we’re there!
COT
Well done today everyone on this beautiful morning. Singlet and Zika are an inspiration with their non-profits, and a great reminder for all of us to look for ways to give back every day in our communities whether it’s something as significantas these, or just holding a door or giving someone a smile to lift them up.