I was really proud of my Anniversary Q I affectionately named "Spherenado", and was excited for the opportunity to recycle/modify for Wilderness using the Pain Clock traffic circle as the lap between exercises. Apparently the name "PainClockNado" in the preblast scared away all but the manliest of Pax, with 4 (plus a latecomer) showing up for a solid high intensity beatdown.
Disclaimer, then roll out.
WARM-O-RAMA:
Mosey through the Wynfield cut-through to the cul-de-sac for some preliminary stretching
- Feet together toe touch hamstring stretch
- Right-over-left toe touch hamstring stretch
- Left-over-right toe touch hamstring stretch
- Feet spread apart hamstring stretch
Mosey to first intersection for upper body stretch
- Right side stretch
- Left side stretch
- Right arm shoulder stretch
- Left arm shoulder stretch
- Right arm tricep strech
- Left arm tricep stretch
Mosey to Queen's Corner
- SST x 20 IC
- Slippery Dip Can x 10 IC
- IST x 10 IC
- Toy Soldier x 10 IC
THE THING:
As a reminder, the concept of this is a blend of Sharknado and a progressive ladder. All exercises would be done as a group, removing the Sharknado element of eventually running by oneself in lonely isolation.
Start at home base, do exercise, lap around the pain clock. Do 1st exercise, then 2nd exercise, lap around the pain clock, etc. etc.
- Exercise 1: 1 Burpee OYO
- Exercise 2: 2 Slow Deep Squats IC
- Exercise 3: 3 Perfect Form Carolina Dry Docks OYO
- Exercise 4: 4 Split Squat Jumps IC
- Exercise 5: 5 Butt Kickers IC
- Exercise 6: 6 Plank Jacks OYO
- Exercise 7: 7 High Knees IC
- Exercise 8: 8 Apollo Ohnos (Each Leg) OYO
- Exercise 9: 9 Mountain Climbers IC
- Exercise 10: 10 Perfect Form Merkins OYO
Mosey back to Queen's Corner for…
MARY I:
- LBC x 20 IC
- Low Flutter x 20 IC
Mosey back to the AO for…
MARY II:
- J-Lo x 10 IC
- 90 Second Isometric Crunch
Recover, Recover.
MOLESKIN:
- ?FNG-1: Double Respect named Dudley who absolutely CRUSHED it! (Not yet on Website)
- Welcome back to Kotter Binary who also put in some strong work!
- Welcome back to other Kotter Spitfire who woke up late, went to the wrong AO, ran 2.5 miles as a punishment, and still made it for Mary
- Thanks to Ponch for assuring us that the old lady who yelled at us to "shut up and go away" out her window would not cause us any legal trouble
- Please support Amen's son's school fundraiser here and make sure to reference his name (John Corner) with your donation