Unseasonably warm weather posted with 7 pax at Pantheon. The ground was wet, but the rain had stopped. The Thang part of this Weinke was based on an “Arise” workout YHC posed to a few weeks ago in Greensboro (credit Leverage, the QIC of that workout).

Warm-Up
Mosey around the road circling the field in front of the school. High knees, butt kickers, shuffles left and right throughout. Stop for COP warm up:

• SSH x20
• Windmills x10
• Peter Parkers x20
• Parker Peters x20
• Possibly one or two forgotten others

Mosey to cones at the end of the east-end of the straight-away right in front of the school (drop off area). Partner up, size doesn’t matter.

Partner 2 starts at cone 2 (west-end of straight-away) with stationary exercises (listed below)
Partner 1 starts at cone 1 and does moving exercises (also listed below) to cone 2 (100 yards)
When partner 1 reaches partner 2
* partner 1 runs lap to circle back to cone 1 and begins stationary exercise
* partner 2 begins moving exercise to cone 1
When partner 2 reaches partner 1
* partner 2 runs lap to circle back to cone 2 and begins next stationary exercise
* partner 1 does moving exercises again for 100 yards to cone 2
Repeato until everyone has done all stationary exercises on the list (or time runs out).

We ran out of time, but got through the first 4 stationary exercises. The straight-away may have been more than 100 yards.

Moving exercises:
* 1 pair of lunges, 1 broad jump, 1 burpee, then 2 reps, then 3 reps, and so on until opposite cone (100 yards away) is reached. Most pax got to 6 reps before they reached the second other cone.

Stationary exercises completed were:
1) Plank punches
2) Monkey Humpers
3) Box cutters
4) Dry Docks

Mary
Senior’s choice ab work, where we started with the oldest pax. Exercises included:

• Flutters
• Box Cutters
• Freddie Mercuries
• American Hammers
• Chop Sticks
• Flutters while propped up on elbows

Excellent work by the pax. Every time we did the moving exercise where we had to take 2 hops, Crash would start shout “2 hops this time”, and pax thus wanted to do the Cupid Shuffle. T-claps to Taz for motivating his dad, Aquaman, to post an F3 workout instead of a refrigerator workout.

Thank, Fish Sticks and all Pantheon pax, for the opportunity to lead.