VQ Sours welcomed the group and showed that counting isn’t all that hard as he led the group through a quick warm up consisting of
20 SSH (IC)
10 Arm Circles Forward & back
10 Willie Mays Hayes
The pax split in two groups of 11, with Sours’ high tempo crew kicking off with an abundance of 10 separate SSH variations in sets of 10 (or 20 for the plain vanilla kind). Then 40 merkins, some down dogs, another 20 merkins followed by a WWII ladder of sorts. Start with 20 WWIIS, fold in 10 leg lifts, then 19 WWs, another 10 leg lifts, etc. Down to 1. And add some variation to the leg lifts along the way.
Take a little break with a Mosey to the next stop for, yay Burpees!, more merkins, down dogs, circle merkins (not as gross as it sounds) and some jump squats. Where’s the fun in a tempo workout without a bit of plyo?
Mosey on back to the AO to revisit leg lift variations. Mosey down the hill for a bunch of stretches and Sours’ new signature move, the Swan Lake Lunge Walk, extended dance mix. More SSH, ab work and then a ladder of sorts with lower back lifts and ascending merkins starting at 1 and climbing to 10. Pax finally got to cool down and stretch, before reuniting with the other half of the PAX…
Who, after moseying to the cinder block pile and carrying them overhead to a convenient location, had spent their time doing five circuits of:
Ring of fire (with variations of 3 merkins/PAX, sometimes using the block)
Pullups (thank you, partner)
Mummies or V ups
Upright rows (one handed or two and ranging from 12-30 reps per set)
Return the blocks to the starting point – mode of travel being the walking curl.
After reuniting (and it feels so good), the full crew did:
Ring of fire – 1 push up x2 rounds
Announcements:
To celebrate the July 4th Holiday, the men of Pleasantville declared their independence from the tyranny of the 5:45 start time, claiming man’s God given right to get swole starting at 6:30am, perhaps followed with coffeeteria.
COT: Keep trying hard; you can do more than you think you can.