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!