1 for ~3 mile solo standard (YHC) and 6 for fun and games…
Warm-up
Mosey back to pull up bar area
10 X SSH IC
10 X Toy Soldiers IC
10 X Windmill IC
10 X Cotton Pickers IC
CSAUP Alert: Cobra stretch, while in Cobra think of a favorite “clean” curse word or phrase (ex. Dang it!). Up to plank, first person uses their “clean” word in a sentence, then group does 2 Merican’s IC. Go around the circle until complete (12 Merican’s IC total).
The Thang
Mosey to basketball hoops, where YHC placed two basketballs from home. A pink and purple one from my daughter and a Homer Simpson ball I won in Universal Orlando by hitting four shots in a row at the Simpson’s ride…just sayin’.
2 rounds of Knock Out…I think most people know how to play so won’t go into a detailed explanation. Once you were knocked out start Mary exercises.
Mosey back to the cinder blocks for some lifting
10 X Curls IC
10 X Squats
10 X Upright Row IC
10 X Bent Over Row IC
Next event…kickball! Everyone took a turn to pitch and kick with the rest in the outfield. If the ball was caught, catcher’s choice on the exercise. For a drop, Round 1 was Burpees and Round 2 was Hand Release Merican’s. Home run was past the bushes and required a hot lap around the parking hot. It went something like this:
Round 1:
5 Burpees
5 Burpees
5 Burpees
20 LBC’s (Brownbag catch)
6 Burpees
7 Burpees
Round 2:
10 Hand Release Merican’s
10 Burpees (Q-bert catch)
10 Hand Release Merican’s
10 Squats (Fescue catch)
10 Hand Release Merican’s
Hot Lap (Brownbag dinger)
Next game, volleyball! Used the pull up bars as the net; goal was to volley over the bars at least 5 times. If not achieved everyone did 5 pulls ups…and we did a lot of pull ups. After a while took the volley goal down to 4…then 3…then 2 where we finally made it up to 5! Celebrated with 20 LBC’s OYO.
Finished with some block work:
10 X Lawn Mower each arm OYO
10 X Skull Crushers IC
10 X Squat Press IC
Mary
Homer to Marge in honor of the Homer ball
20 WWII’s from Tuck
Recover, Recover
Moleskin
– Thanks to everyone for coming out and having some fun, all put in 100% and were good sports. Turned out to be a decent work out too, may make another appearance at a future Friday!
– Everyone followed the rules coming up with a “clean” word and sentence. Although Q-bert gobbling up a bowl of “frosted nuts” was on the fringe.
– Tuck has some hoop skills! Won Knock Out the first round and was runner up the second round.
– Brownbag showed off his kickball skills with the catch and a monster kick to finish off. Official WAKA ball too (World Adult Kickball Association).
– All activities worked well but I believe the fan favorite was volleyball. Communication…communication…communication!
Fescue