Mighty oak 10-23-19
Dynamic warmup (butt kickers, high knees, karoke, etc)
COP near planters at front of school
- SSH X 20
- Pickers X 10
- Slow deep squats X 10
- Down dog with heal stretch
- Pigeon with tread the needle
Move to the planter box –
- Pinky pie 1 push & 1 dip increasing by 1 up to 10
- Perpetual step up for 1 min
- Repeato other leg
Move to the bus lot and grab some blocks and circle up
- 7s (7 low, 7 high, 7 full curls)
- Skull crushers X 10
- Shoulder press X 10
- Chest press (on the ground) X 10
- Lawnmower X10 each arm (round 2 was a bent over row x10)
- Perform the Great equalizer to the end of the parking lot and back…what is the great equalizer you ask, only the greatest Clydesdale exercise in the history of the world. Maybe us big boys will finish 1st!
- If you are over 240 you run to the end of the parking lot and back with no block
- If you are between 200 and 239 1 block
- Under 200 2 blocks
Repeato
Put blocks away
Partner up (size does matter)
- Over to the fence behind the basketball goals for partner squats (partner 1 does squats with partner 2 on his back) 10 single count
- flip spots
- partner carry to cover near school partner 1 carries partner 2
- do 1 burpee
- Partner 2 carries back to fence for partner squats
- Partner 1 does squats 10 single count with partner 2 on back
- Flip spots
- Repeato
Mosey to parking lot for Mary
- Pretzel Crunch X10 each side
- Big Baby Crunch X 15
- J-LO X 10
Moleskin:
- Can I say I just love the great equalizer. Long live the equalizer! Recommendation for not having to carry 1 or 2 blocks is to eat more cheeseburgers and doughnuts.
- Bouncy’s 10 count for the skinny guys after round 1 was perfect for the way I feel when we get done with a running event and everyone is ready to move on
- Partner squats are always a crowd pleaser. Moses introduced me to those a long time ago at Arnie’s Army when you could access the tennis courts.
- Running is usually low at a Sweet C workout, but your arms and legs will feel it at the end. This continues to be the trend.