6 of LKN’s finest tried to catch the rabbit at The Vanquisher this morning
Warm-up
Mosey with High Knee and Butt Kickers, grab a block and head for dry land
10 X Plank Jacks IC
10 X Mountain Climbers IC
5 X Mericans IC
10 X Cotton Picker IC
10 X Slow Windmill IC
Arm Circles
The Thang
1 Lap on the track, but we picked a “rabbit” to chase down. The rabbit was given a head start determined by YHC. If you didn’t catch the rabbit, 5 burpees. Toxic was the first rabbit, and no one caught him.
Arm Work:
15 X Curls IC
15 X Should Press IC
15 X Skull Crusher IC
12 X Upright Row IC…I gassed out!
Second Lap, Amen was the rabbit; he pushed hard and no one caught him. 5 burpees for the remaining PAX
Leg Work:
10 X Squat IC
10 X Lunge Each Leg w/ Block OYO
10 X Monkey Humpers IC…always a crowd pleaser
20 X Block Jump Overs OYO
Third Lap, YHC took rabbit duties (somewhat). Was gassed (again!), no burpees for anyone.
Chest Work:
10 X Incline Merican IC
10 X Decline Merican IC
15 X Chest Press w/Low Flutter IC
10 X Diamond Merican IC
4th Lap, Ultraman took the “reverse rabbit” and gave us all a head start. If he beat us all then we do 5 burpees. Thankfully, we were able to provide enough cover for Toxic to finish first (barely).
Over to the wall…
People’s Chair w/ 10 X Air Press IC and 10 X Touch Them Heels IC
Balls to the Wall
Back to the blocks for a final round:
15 X Dips IC
15 X Curls IC
10 X Squat IC
10 X Incline Merican’s IC
Indian Run one last time around the track
Mary
10 X Pretzel Crunch IC (Fescue)
10 X Dot the I IC (Toxic)
15 X American Hammer IC (Rocket)
15 X LBC IC (Cherry Bomb)
10 X Decline J-Lo IC (Amen)
15 X Box Cutter IC (Ultraman)
15 X Low Flutter IC (Fescue)
Blocks back and Mosey to the cars
Recover, Recover
Moleskin
– The rabbit did provide some good motivation to push around the track, but I need to come up with some better rewards/penalties
– Toxic has some wheels! He also demonstrated his pole dancing skills, which in his defense was to modify the squats due to injury (or so he says).
– Continued prayers for Schneider’s family and friends during this difficult time
Until Next Time…
Fescue