It was Cold….But not for long!

Warmup:

SSH x 20 – IC

Through the Tunnels (TTT) x 10 – IC

Hillbillies x 10 – IC

Merkins x 15 – On my up

Light mosey to end of parking lot and back, roughly 300 yards total.

 

The Thang:

Abu special:  Sprint to first tree, 1 burpee, run backwards to start.  Sprint to 2nd tree, 2 burpees, run backwards.  Sprint to 3rd tree, 3 burpees, run backwards.  Sprint to 4th tree, 4 burpees, run backwards.  Sprint to 5th tree, 5 burpees, run backwards.   Sprint to 6th tree, 6 burpees, run backwards.   (1st tree probably 10 yards, 2nd tree 25 yards, 3rd tree 50 yards, 4th tree 75 yards, 5th tree 100 yards, 6th tree 125 yards)  Goal of this was to spike your heart rate, mission accomplished.  Everyone finished under 8 minutes.

Moseyed to steps, goal was to do 2 Tabata exercises, only got to one though.  The two exercises were pistols (one-legged squats) and handstand hold shoulder taps or modified hand stand pushups.  All PAX used the walls to sit on at the bottom of the pistol, but everyone went one legged on the stand.  Goal of Tabata was to work on some strength movements, legs and shoulders.   We did 30 seconds of work, 15 seconds of rest, 30 seconds of the other exercise, that is 1 round.  We did 5 rounds.

Moseyed to Tennis courts, there are six tennis courts.

5-10-15-20-25-30

Bear crawled to court 1’s doubles side line, did 5 burpees.

Bear crawled to court 2’s doubles side line, did 5 burpees, 10 Bonnie Blairs.

Bear crawled to court 3’s doubles side line, did 5 burpees, 10 Bonnie Blairs, 15 squat jumps.

Bear crawled to court 4’s doubles side line, did 5 burpees, 10 Bonnie Blairs, 15 squat jumps, 20 hand release merkins.

Bear crawled to court 5’s doubles side line, did 5 burpees, 10 Bonnie Blairs, 15 squat jumps, 20 hand release merkins, 25 four-count flutter kicks.

Bear crawled to court 6’s doubles side line, did 5 burpees, 10 Bonnie Blairs, 15 squat jumps, 20 hand release merkins, 25 four-count flutter kicks, 30 Hallelujahs.

Had five mins left, so we went back.

Started on court 6, 6 Hallelujahs.

Ran to court 5, 6 Hallelujahs, 5 four-count flutter kicks.

Ran to court 4, 6 Hallelujahs, 5 four-count flutter kicks, 4 hand release merkins.

Ran to court 3, 6 Hallelujahs, 5 four-count flutter kicks, 4 hand release merkins, 3 squat jumps.

Ran to court 2, 6 Hallelujahs, 5 four-count flutter kicks, 4 hand release merkins, 3 squat jumps, 2 Bonnie Blairs.

Ran to court 2, 6 Hallelujahs, 5 four-count flutter kicks, 4 hand release merkins, 3 squat jumps, 2 Bonnie Blairs, 1 burpee.

Time, moseyed to flag.

 

COT:

Prayers for families in Lenoir County whose houses burned down last two weeks, Trooper Lee Howell still on ventilator with COVID, Sissy Bar’s wife dealing with cancer

Announcements – Marshall VQ on the 9th, SOL VQ on the 16th at Double Play.

Picture