WARM-O-RAMA
Mosey on over to the theater for the warmup:
SSH x 25 IC
IST x 10 IC
Dwight Schrutes x 10 IC
Windmill x 10 IC
Little bit of Pigeon
First Thang
Head over to the fountain and partner up.
Partner 1 does Merkins, while partner 2 runs to the second walkway, then swap. Repeato!
Same thing, but with squats x 2
Same thing, but with LBCs x 2
Pinky Pie (1 incline merkin, followed by 1 dip = 1 rep) do that up to 7
Step ups x 10 each leg
Pinky Pie down from 7
Second Thang
Mosey to the movie theater parking lot and circle up and everyone call out an exercise. We all agreed that Swing State abused his Nantan powers with the extra exercise.
YHC: Carolina dry dock x 15
Butterstick: side to side hops
Goodlife: WW2 situps x 15
Ramrod: hand release merkins x 15
Jedi: Quarter turn jump squats x 20
Camelback: Low flutter
Crocs: pretzel stretch
Carpet Bagger: Pillowtalk x 10 each side
Kosar: balls to the wall, everyone but the last 2 on the wall had to do 10 burpees
Swing State part 1: Supermans
Swing State part 2: The super banana?
Mosey back to over Starbucks for some mobility:
Runners pose
Catchers pose
Front lean and stretch out the calves
Pigeon
WW2 situps x 15
Recover recover
Strong work by all on Friday. We covered just a little over a mile. Thanks to Ramrod for the opportunity to Q at Emmaus, it was a pleasure to lead this fine group of guys.