Q: MOEN ,
PAX: Ted Lasso, Chew bone, Squeeky, Lemon, Deadhead, Quick Release, Frizzle, Russell, Ozzie Giles, Saints, Crack, MOEN, Squid (Ryan Smith), Yard dog., BallBoy, Drawstring, Big Roz, Freeze, Rotten Tomato (RT), Daisy Dukes, Woodpecker
FNGs: 1 Woodpecker
COUNT: 21
CONDITIONS: 50s and clear
WARMUP:
– 5 Burpees (OYO), 10 SSH (IC)
– 4 Burpees (OYO), 10 SSH (IC)
– 3 Burpess (OYO), 10 SSH (IC)
– 2 Burpees (OYO), 10 SSH (IC)
– 1 Burpee (OYO), 20 SSH (IC)
THE THANG:
The Pattern: We meet at the Stage and split into two groups. Each round follows an out-and-back loop with 4 nodes along each path (Stage, 2 entrances, Pergola):
1. Stage: All PAX do the Round’s Core Exercise together.
2. Outbound: Group 1 takes the Dog Park path; Group 2 takes the Volleyball path. Stop at each of the 4 nodes for that side’s exercise.
3. Pergola: Hold plank or Al Gore for the six. Once reunited, all PAX do the Round’s Core Exercise together.
4. Inbound: Groups switch sides (Group 1 takes Volleyball, Group 2 takes Dog Park) and work back toward the Stage, stopping at all 4 nodes.
5. Stage: Re-group for the next round’s Core Exercise.
Round 1:
– CORE: 20 American Hammers
– DOG PARK SIDE: 15 Merkins each node.
– VOLLEYBALL SIDE: 15 Squats each node.
Round 2:
– CORE: 20 V-Ups
– DOG PARK SIDE: 10 Hand-Release Merkins each node.
– VOLLEYBALL SIDE: 15 Lunges (2:1) each node.
Round 3:
– CORE: Flutter Kicks (IC, 4-count)
– DOG PARK SIDE: 10 Diamond Merkins each node.
– VOLLEYBALL SIDE: 15 Side Lunges (2:1) each node.
Round 4:
– CORE: Freddie Mercuries
– DOG PARK SIDE: 15 Wide Merkins each node.
– VOLLEYBALL SIDE: 15 Step-Ups (2:1) each node.
Round 5:
– CORE: Crunchy Frogs or Gas Pumpers
– DOG PARK SIDE: 10 Inchworm Merkins each node.
– VOLLEYBALL SIDE: 15 Jump Squats each node.
Round 6:
– CORE: BBSUs
– DOG PARK SIDE: 15 Incline Merkins each node.
– VOLLEYBALL SIDE: 20 Calf-Raises each node.
Round 7:
– CORE: LBCs
– DOG PARK SIDE: 15 Decline Merkins each node.
– VOLLEYBALL SIDE: 20 High-Knees (2:1) each node.
Run 2 laps of lawn for cool-down.
MARY: No time
ANNOUNCEMENTS:
– DekaFit next Saturday
– Spartan Carolina’s 21 November
– Men’s group a Slow Pour tomorrow night
COT:
– Saints’ mom (surgery)