Great attendance today!
Stretched in the parking lot for a minute while Wuerffel parked his car. Then we headed for the track.
Ran to the track and started with high steps for 50 yards, then backwards run for 50 yards, butt-kicks for 50 yards, carioke for 50 yards face the other way and carioke for 50 yards, then jog on around the rest of the way and gather at the center of the field.
Warmup with Merkin Fest: 15 to 20 exercises between the merkin variations. Count on the merkins was 8.
Stagger Arm Merkins
Flapjack on the Stagger Arm Merkins
The Molotov Merkins involve getting total body off the ground. So on the count of 1, down, count of 2, total body ‘jumps’ off the ground, 3, down, 4 total body ‘jumps’ off the ground. It has a very high suck factor. You’re welcome.
To the goal-line:
Run to the 25, do 5 WWII situps, run to the 50, do 10 WWII situps, run to the 25, do 15 WWII situps run to the goal line, do 20 WWII situps, mosey back to start
Run to the 25, do 5 flutters, run to the 50, do 10 flutters, run to the 25, do 15 flutters run to the goal line, do 20 flutters, mosey back to start
Run to the 25, do 5 heels to heaven, run to the 50, do 10 heels to heaven, run to the 25, do 15 heels to heaven run to the goal line, do 20 heels to heaven, mosey back to start
Crab walk to the 20, backwards run return to goal
Bear crawl to the 20, backwards run return to goal
Burpee broad jumps to the 20, backwards run return to goal
Next, to the wall
People’s chair and 15 ankles, knees and chests
Balls to the wall and 10 hip slaps in cadence
Next, to the stadium. If I ever Q a workout at PDS and we don’t do stairs in stadium, call a doctor.
7s with Mike Tyson at the bottom and reverse situps at the top.
Next, 10 dips at the bottom and 10 squats at the top.
Next, 10 derkins at the bottom and 10 something else at the top.
At this point, we ran up and down the stadium a few times and headed back to the Parking Lot. We stopped at the speed bump and got on our stomach. On the count of 3, AYG to the parking lot. Only a distance of about 50 yards.
Time’s up. Backup provided refreshments (agua).
Announcements: HDHH at Providence Road Sundries and Give2Give.
Tesla with the takeout.