QIC: Faulkner
PAX: 4.5 – Faulkner, Vila, SOA, Capsize, Kobalt (with the Arnold Palmer)
Emphasis: Use good form (claws up position for squats, back straight), declare any injuries to the Q and modify as needed. Today’s special: Lower reps/set with more sets to encourage good form without sacrificing total rep count.
Lexicon: Arnold Palmer: ½ laces out, ½ laces in
___________________
Warm-up:
30 SSH IC
20 Imperial Walkers
30 Arm Circles
20 Hillbillies
20 Grass Getters
Back and Hammy Stretch
Walk out to plank and then 10 Merkins
Downward Dog
Cobra
___________________
The Thang:
No injuries were present, so a little mosey between sets was not off the table. (modification would have been to use planks and air chairs between sets to accommodate running injuries.)
PT Pyramid
Mosey to the corner of the park
Exercises were Merkins, Big Boy Sit-ups, and Squats
Short (100 yards) mosey between sets
1 Merkin, 2 Big Boys, 3 Squats
2 Merkins, 4 Big Boys, 6 Squats
3 Merkins, 6 Bog Boys, 9 Squats
and so on up to
(Kobalt joined in here for the Arnold Palmer: ½ run, ½ BC, after what I surmise was about a 5k.)
10 Merkins, 20 Big Boys, 30 Squats
9 Merkins, 18 Bog Boys, 27 Squats
All the way back down to 1,2,3
You get the idea
Stretch out with some 2nd F for 5 minutes until the runners got back
Totals: 100 Merkins, 200 Big Boy Sit-ups, 300 Squats. Well done, men!
___________________
COT:
Vila took over for announcements and prayer with the combined group.
[Backblast]
[One Claw]
[comments on]
[status publish]
[end]