Short mosey over to band practice parking lot with some high knees, butt kickers, and high skipping. Next we circled up for the following warm-up:
- SSH, Imperial walkers, cherry picker, mountain climbers, Moroccan night club, hillbilly walker
- Stretching – downward dog, honeymooner, sitting down with knee up pressing elbow on knee to stretch your back, and last we laid on our backs and pulled knees to chest
Then on to the fun. Staying on the practice field parking lot, we had 2 sets of activities spaced out 40 yards. One station had cinder blocks for us to play with. We split into 2 groups where the goal was to perform the first exercise on the list (some OYO and some in cadence) then run the 40 yards to the other set of activities starting at the top of the list, performing that exercise, then back to station 1, etc.
Station 1 – w/ blocks
5 Block shoulder press (x2)
10 Lunges (10 each leg) with block
20 Curls
30 Dips on block
40 American hammer with block (single count)
50 LBC
60 Ski jumps
60 Calf raises
50 Plank jacks
40 Squats with block
30 Bench press
20 Row with block
10 Merkins using block alternating arm (10 / arm)
5 Plank alternating shoulder taps (5 each)
Station 2 – no blocks
5 Burpee
10 Diamond merkins
20 Knee to chest jumps
30 Mountain climbers
40 Monkey humpers
50 Seal jacks
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Flying squirrel
10 Durkin (get partner to put feet on back)
5 Dive bombers
Wrapped up and mosey’d back to COT and met up with #lacesout group. We all had the pleasure of having FNG – Gilligan join us from Florida. Thanks Pusher for dragging him out! Had a great time and glad we made it through all exercises with no PAX left behind!