Who let the cones out

by | Jan 8, 2021 | Blast Off | 0 comments | 1 TClap

Warm-up

  • 7 GM
  • 14 SSH
  • Little Native American run around BL

The Thang

  • Happy Jacks – This is 5 4-count SSH then 2 jump squats.  We did 5 reps of this
  • Merkin Jax – 1:4 ratio where the 1 is a Merkin and the 4 is Plank Jacks.  We started at 1:4 then up to 5:20 and back down to 1:4.
  • Next I had cones set up at 25ish, 50ish, 75ish, and 100ish yard intervals.  The exercise was called Quarter Pounder.  This calls for the 25 Merkins at the 25 mark, but our arms were a little burned from the Merkin Jax workout so I modified to 25 squats.  PAX ran to 25 mark, did 25 squats, then back to start and planked for 6.  Then run to 2nd cone and do 50 lbc, run back and plank for six.  Run to 3rd for 75 mountain climbers.  Run back, plank for six.  Run to last cone, 100 SSH, run back and plank for six.
  • Next exercise was Field of Dreams.  Cones were set up in a baseball infield pattern.  At least 1 Pax on a base.  When at 1st base do Merkins, at 2nd squats, 3rd lbc, and home plate 5 burpees.  Whoever is at home does 5 burpees then moves to 1st, and so on.  Pax on a base workout Oyo until rotated.  We did this for 2 rotations.
  • We then did some Nolan Ryans.  Side plank with free arm stretched up and then in cadence bring arm down in a swinging motion under body, like Nolan Ryan did to Robin Ventura.  10 reps with each arm.
  • Then back to another rotation of Field of Dreams
  • Next exercise was Red Barchetta, kind of a reverse suicide.  Run to last cone, 100 lbc, back to start and plank for six.  Run to 3rd cone, 75 Freddie Mercurys, back to start.  Run to 2nd cone, 50 SSH, back to start.  Run to 1st cone, 25 squats, run back to start.  I set up another cone at the 10 yrd mark, where we did 10 burpees.
  • With a little bit of time left we ran backwards to the last cone and sprinted back.  Repeated.  Then 1 rep of normal suicides with the cones.
  • With about 2 minutes left we did some Mary exercises

Prayers

  • Stern mom breast cancer surgery
  • Underdog’s in-laws with Covid

Announcements

  • Fin has Q at School Yard on 1/26/2021

Moleskin

  • The weather forecast called for rain this morning, but thankfully it held off which resulted in near perfect workout conditions.
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