The Point

17 showed for a steamy session at The Point, many still hurt from McRib’s double Fartlek-Bushwood Smackdown.  Q was among the hurt and in sympathy began with some nice back stretches since the back and core would be the point of emphasis today and into plyos.

• Series of Downward into Upward Dogs
• Dancing Bears x 30
• Tempo Imperial Walkers x 20

Mosey to parking lot across convention center for plyometrics:

• Cariocas
• High Knees
• Butt Kicks
• Lunges
• Barrel Jumps
• Groiners

Mosey to the back of the convention center via the knee-wall in front that we raccoon crawled.  Grab a partner and complete:

• Lat Pulls x 30 using the railing while partner holds Superman
• Repeat x 25
• Repeat x 20

Take the lap around the convention center, raccoon crawling the knee wall again and returning to the railing and your partner for:

• Pole Dancing x 20 while partner completes 10 Dive Bombers
• Repeat x 16 and 8
• Repeat x 12 and 6
• Holding railing, Reverse Crunches to each shoulder x 20 total
• Feet on railing, Up Crunches x 25

Take the lap around again and skip the raccoon crawl, under the bridge and around the waterfront to the curbing near flagpole for:

• Reverse Grip Merkins x 20, x 15

Walk back to field for Mary:

• American Hammers x 25
• WWI with one arm to opposing foot x 20 total
• Plank Dips x 15
• Hold Elbow Plank while group completes Wheel of Pickle Pounders

Faulkner on Q at The Bear tomorrow