Jet setting in the neighborhood


7 took on the Thursday morning

 

Run a few circles around the tree…just to get us a little dizzy and awake.

 

SSH x 20

Frankenstein x 15

Imperial ST x 10

Windmill x 10

Swan Stretch – 5 count

1 arm front air press – Right x 5

1 arm front air press – left x 5

Both arms front air press x 10

 

Mosey to the road and grab some curb

 

Curb merkins with right hand x 5  – walk up 4 steps  – curb merkins x 3

Flip flop

Curb merkins with left hand x 5  – walk up 4 steps  – curb merkins x 3

 

Indian Run to Queens corner

 

LBC x 20

 

Partner up….

 

Start at the corner

Partner 1-  Run up side street to the Stop sign and back

Partner 2 – 5 Burpees and 5 Merkins

When partner gets back 1 Burpee together and 5 partner helping hands each arm.

 

That’s the set exercise for each station…

 

Start at the Stop sign

Partner 1-  Run to first street that turns on the right and back

Partner 2 – 5 Allen Iverson’s and 5 Merkins

When partner gets back 2 Burpees together and 5 partner helping hands each arm.

 

Plank with 1 arm air presses each arm x 10

 

Start at the first street on right

Partner 1-  Run to first street that turns on the right and back

Partner 2 – 5 Jump Squat and 5 Merkins

When partner gets back 3 Burpees together and 5 partner helping hands each arm.

 

LBC’s x 20

 

What goes up the street must go back down…. Repeat exercises

 

Mosey back to start

 

 

Mary

Shoulder touch merkins x 10

 

 

Moleskin

           Good to see Shooter back out, he was our cotter. Looking forward to you getting back in the routine.

          Etch gave the Frankenstein… UmH…OUne…TWU…nice!

          Why was Top Gun on a bike during Indian run but ran up the street and did the exercises……just thought about that

          Jorel kept the Q honest today and ensure we didn’t miss any reps, like the old school where we should be planking while waiting.

          As always it’s an honor to lead, thanks Top Gun for the opportunity.