A pax of 18 gathered in the gloom for some perfect weather and what turned out to be a leg & ab day. I did toes & ankles yesterday, so I will keep moving up the body this week until I hit ear & scalp muscles on Sat.
I explained todays things to remember – my son’s 20th birthday and a 25th anniversary for me & Mrs. Gander. Say a prayer for her please.
No FNGs present, so we jumped into:
Warm-o-Rama
- SSH 4CICx25
- Imperial Walkers 4CICx20
- Downward Dog
- Quad & Pigeon Stretches
The Thang
Find a close by curb for High Heel Squats 4CICx25 tempo on 1, 2, 3. Blue Hawaiian back to the planter/wall, but too dark for Box Jumps, so we headed under the club. Found a piece of curb for Aiken Legs – OYO.
- Squats SCx20
- Box Jumps SCx20
- Lunges SCx20
- Iron Mikes SCx20
Moseyed back to planter/wall for Step-Ups with Knee Lifts 4CICx20. Then moved down to bottom of hill for…
- Partner 1 up hill and back 2x; Partner 2 Slow Sumo Squats
- Partner 1 up hill backwards and back 2x; Partner 2 Al Gore
- Partner 1 up hill and back 2x; Partner 2 Plank
- Partner 1 up hill backwards and back 2x; Partner 2 LBCs
Moseyed over to steeper hill at green side in 2 lines for…
- Speed Run up hill 2x
- Speedy Bears up hill 2x
- Speed Run up hill 2x
- Walk Backward up hill 2x
Moseyed back to hill for Absolution 8CICx20. From Plank position, perform a Groiner on 1,2; to a Chilcutt on 3,4; perform a ChilliJack on 5,6; back to Plank on 7,8.
With some found time, we repeated the first hill cycle, but reduced the cycles to 1x.
Returned under the club to do another round of Aiken Legs OYOx20. Then moseyed back to planter/wall for another round of Step-Ups with Knee LIfts 4CICx20.
Moseyed back to the parking lot for a final round of High Heel Squats 4CICx25.
Mary
- Starfish Crunch 4CICx20
- LSF 4CICx20
- LBCs OMUx25
Counted. Announcements – Free HotDog Dinner at my office Friday afternoon 3:00 – 6:00pm. Please let people know – I don’t want leftover hotdogs! We are also gathering donations (food and money) for the RCS Food Pantry. Donations can be dropped at my office at your convenience. Prayed.
Thank you for the opportunity to lead!
Aye!
Gander