A chippy pax of 21 posted this beautiful am. A ‘lack of clean laundry’ necessitated an unfortunate appearance by some drive-by’s and really got the chatter going. Not sure we will see those again.
No FNGs, so we jumped right into:
Warm-o-Rama
- SSH 4CICx10
- Sun Gods 4CICx10, reverso
- Cotton Pickers 4CICx10
- Shoulder and Arm stretches OYO
- Downward Dog
The Thang
Warmed up with a Blue Hawaiian back to the parking lot where 10 stations were set up and labeled with various exercises. The operative exercise was a Farmer’s Carry of two 5-gallon buckets filled with sand (thus Sandman) that were to be carried from the edge of the parking lot at the hedges, across the parking lot, around the traffic island and back to the starting point. This set the timing for the remainder of the stations to do the specified exercises AMRAP – As Many Reps As Possible. No pax were counting or watching – just you and God. The time typically turned out to be 30-45 seconds per cycle.
The stations were as follows:
- Sandman/Shoulder Taps
- Block Curls/Plank
- Lt. Dan Cusacks (solid cap block)/Low Slow Flutter
- Bucket V-ups (sand filled)/LBCc
- Lumber Squats/Carolina Dry Docks
- Imperial Walkers/Curb-kins
- Paver Crosses/Curb Squats (heels on the curb, not just near the curb – for clarification)
- Iron Mikes/Barbell Phelps
- Wide Merkins/Box Cutters
- Burpees/Reverse Plank
After a solid round of Sandman was completed, we hit another Blue Hawaiian and returned to the bottom of the ramp leading under the club. We then Bear Crawled to the top of the ramp, side Bear Crawled over and then Crawl Beared back down the ramp X 2.
We moseyed back to the parking lot for another cycle of Sandman with a shortened cycle since we were against the clock.
Mary
A Blue Hawiian without the planned ramp work.
COT
Only announcement was about J-ville on 5/18 – more info TBA. No further chatter, so YHC closed in prayer.
I hope everyone got something out of this morning’s workout. Feedback is always welcome to help me improve my Q’ing. Thank you for allowing me to lead!
Aye!
Gander