5 came to see what Skipper had in store. FNG was actually a brother from the Charleston area, Blind Date.
Warm Up:
20 IC SSH
10 IC Front Lunge
10 IC Copperhead Squat
10 IC Windmills
Indian Run to Clubhouse; Last PAX drops and gives us 3 Merkins and Sprints to the front of the line
Clubhouse of Pain
Leg fun:
PAX lines up behind Skipper looking down the long parking lot at all the white parking spot lines. Let's play Follow the Skippa.
Round 1: 1-Legged Bounds; Bound forward to each line landing on one foot; alternating feet length of parking lot & back
Round 2: Sideways Squat Jump to each line; length of parkng lot Left; Repeat Right back
Round 3: Long Jumps Forward to middle of parking space; Long Jump backwards to top of space; There & Back
Round 4: Running Flutter Kicks length of parking lot; Butt Kickers length of parking lot; High Knees length of lot and then Skipper hops back to original spot
Partner Mirrors
Round 1: Each partner lines up on opposite end of parking lot; Crabwalk till meet your partner in the middle; WalkCrab back
Round 2: Inchworms to partner & back
Mosey to Tennis Court Hill/Rock Pile
Pick a rock ya' Momma would be proud of…..
10 IC Skull Crushers
At bottom of Tennis Court Hill: One partner runs around the tennis court, while other does….
Round 1: Rock above head run up the hill; Mosey back repeats
Round 2: 2-Handed Squat Rock Throw up the hill; Mosey back repeats
Round 3: Roll your rock up the hill; Mosey back repeats
Round 4: Rock Groiner Thrusts up the hill; Mosey back repeats
Round 5: Sideways plank walk up the hill & back repeats
10 IC Skull Crushers
Indian Run to Front Lot
3-Minutes of Burpees
Mary6:
20 IC WWI
15 IC Box Cutters
15 IC Jane Fondas L & R
15 IC Freddie Mercury
:30 Mason Twist
Reflection:
I forgot to bring the reflection, however I was reminded again this week of a song by Mandisa (I think its them) about being "Unfinished" We are all unfinished goods, and he calls upon us to leverage the strengths of others to complete us.
Moleskine:
– T-Claps to Blind Date for posting with us and having some fun at the same time. I'm sure he'll repay the favor when we vacation down his way
– Mulligan makes a rare appearance and we are reminded that he is quite beastly
– Dandelion LOVES crabwalks
– Retread kills the workout as usual, and always supplies great insights
– Great to see everyone out at the Sailview 5k yesterday. Even Mustang.
SKIPPER