11 PAX took to the Dance with strength and gusto this AM. Filled with vigor and endless energy from the GoRuck event this past weekend, I thought I would (re)introduce some exercises I loved and hated from this past weekend, as well as a few oldies but goodies that we have grown to love at The Dance. It had been a while since we had utilized the concession stand, some of the pathways, and some of the nice walls we have that are well-suited for dips and derkins, so I thought it was a good time to get back into those things. In the words of Rage Against the Machine, “What better place than here, what better time than now?” It’s a great reminder that in so many instances, the right time and the right place to get started on anything is where you are standing right now!
After a brief warm up, we hit a double pyramid of overhead claps and jump squats (to 10), with some cherry pickers (in the basket) thrown in for good measure. We were nice and warm at this point and ready to move.
- 25 cadence count dips; crab walk to volleyball net, crawl bear back
- 25 box jumps (or step ups); bunny hop to volleyball net, broad jump back
- 25 derkins; shuffle to volleyball net, backwards run back.
Two rounds from concession stand to gazebo and back:
- Balls To The Wall for one minute; bear crawl to gazebo, 10 merkins, bear crawl around to bathrooms, 10 burpees
- People’s Chair for 2 minutes with leg raises and arm raises and toe touches; jump lunge around to gazebo, 10 tuck jumps, jump lunge back to concession stand, 10 body builder burpees (8-count)
Mary: 15 flutter kicks and 15 Russian Hammers.
CoT: Good luck to Tough guys this Friday in Chapel Hill; prayers to Lane, dealing with an eating disorder.