Woke up this morning to a cool breeze which helped me forget the stiffness I felt from my first post the day before at Clydesdale’s. 13 PAX showed up for the party and ready to work.
Disclaimer and off we went
Warm-ups
Mosey to large parking where we lined up at the closest curb. Facing the field, we started with Side-shuffles. Proceeded down to the light post and returned facing the opposite way. Then it was time for some carioca down, toy soldiers back, followed by some knee to chest walks.
Mosey to center of parking lot and circle up:
Windmill x15
Low-slow squat- x15
Shoulder claps- x30
Moroccan night club- x40
Happy Jacks (Bonsai’s favorite FYI)- 5 rounds – 5 SSH/2 squat jumps for each
Mountain Climbers- x15
Honeymooner into Downward Dog- repeat x1
Mosey to the parking lot towards the back near the football practice fields for some Light post work. Not exactly 4 -corners so I had to audible.
The Thang:
Partner-up- size did not matter. Each of the 4 light posts had 3 rounds of exercises on it. Between each exercise, PAX were to either sprint or bear crawl to the next light post, depending on distance. The 2 LP with the further distance carried a sprint, and the smaller ones the bear crawl. 2nd round of short distances carried a walk lunge, with the third alternating between bear crawls and walking lunges respectively.
Light Post 1
Merkins- x20
Burpees- x10
Wide-arm Merkins- x15
Light Post 2
Jump squats x10
Low slow x10
Calf raises x40
Light Post 3
Mountain Climbers x15
Plank Jacks x20
Ski Jumps x15
Light Post 4
LBC x30
Reverse Crunches x20
American Hammers x25 (cadence)
Once completed, PAX met in the middle for a short talk on “Presence.” I find this word to be one of the most relevant in our time as parents. Take the time each day, even if it is just 5 min. to talk to your M’s and your 2.0’s. Recommended “Strong Fathers, Strong Daughters” again to the PAX as a great book for insight into your daughter’s development (Thanks again Pusher for the first Rec). PAX broke the circle and mosey to the next stop, small parking lot in the back.
Next up- a round of 7’s
PAX lined up on one of the lot and started with 1 dip. Bear crawl to the other side and complete 6 CDD. Run backwards to the starting spot and complete 2 dips. Continue this pattern until the PAX reach 6 dips and 1 CDD.
Unfortunately, I had to skip the pull-up work due to time. Next up was a mosey over to the wall at the school. Wall sits for a 10 second count for each of the 13 PAX. Recover for a ten count and then up for a little Ballz to the Walls. 20 count, recover for 10, and then up again. Recover.
Mosey back towards COT, stopping in the connection sidewalk between the two parking lots. Quick circle up for some SSH x 40. Mosey back towards COT to the curb where it all started at the far end of the lot. Line up and turn around facing the school. With 3 minutes to go, what better way to complete a strong finish then a round of suicides. Everyone pushed hard to the end. Mosey back to COT.
Quick round of Hello Dolly.
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Prayers:
Teachers
M’s
Patience
Strength for our 2.0’s
Thanks Olaf for taking us out and Lil E for the opportunity!
Thanks PAX for the support and showing up for the party.
Frat Boy