Interval training: started slow and ended fast


Started with The Pledge!

Warm up:

Started slow with some yoga: doward dog, upward dog, runners stretch, warrior 1

SSH 20X

The Thang:

Mosey to railing

Australian pull ups: Up and Hold 10, Up on 3 count and down on 1 (10X), fast 10X

Decline Merkins: Down and hold 10, Down on 1 and up on 1 (10X), fast 10X

Calf raises: up and hold 10, up on 3 down on 1 (10X), fast 10X

Walking lunges to the path, mosey to across the bridge to robbins park, sprint to rock pile

Each PAX grab a rock

Merkins: down and hold 10, down on 3 and up on 1 (10X), fast 10X

Rock squats: down and hold 10, down on 3 and up on 1 (10X), fast 10X

Rock curls: curl and hold 10, up on 3 down on 1 (10X), fast 10X

Rock bent over rows: up and hold 10, up on 3 and down on 1 (10X), fast 10X

Dips on curb down and hold 10, rock skull crushers 10X, fast dips on the curb 10X

Shoulder press: up and hold 10, up on 3 down and down on 1 (10X), fast 10X

Mosey back to home base

Mary:

Heels to heaven: up and hold 10, normal 10X, heels to heaven and toe touches 10X

W 10X, Rosalita 10X, W with Rosalita 10X

Moleskins:

All PAX liked when we started slow, especially Stapler but a lot of BS when we sped up the pace.

We did some strength training requested by Deep Dish for Little Professor.

Mosey seemed to turn into a fast mosey /run to and back from robbins park.

On the way to Robbins Park, Eyeore and a few other were discussing Farting Ninja's.  Is this a real thing?

I found a few lacrosse balls at the rock pile, it was a great find!  It was not easy running back with balls in my pockets, now I know why we say respect to all of the PAX over 50.

Grenade great to see you back out again and thanks for driving Moby.

As usual, I think Hacker ran a marathon prior to the workout.

BagBoy we need to catch up on the Chritmas Party soon so we can get a date out to the PAX.

Thanks for joining me for some interval training!