AO: Sandlot
Q: Redcoat ,
PAX: Venus, Redcoat, Picasso, Boardwalk, Hackeysack
FNGs:
COUNT: 5
CONDITIONS: just right
WARMUP: SSHs, arm circles Michael Phelps, Imp Walkers, moseyed to parking lot behind community center
THE THANG:
5 exercises, 25 stations with MOT in between:
Do 1 rep of first exercise at first station
Move to next station, Increase rep count by 1
At 6th station do
– 5 reps of first exercise
– 1 rep of 2nd
Continue as before until 5x, 5x
At 11th station, do 5x, 5x, 1x (3 exercises)
Continue in like fashion
At final (25th) station, will do 5 reps of each exercise (5 Alive!).
In the end you do:
115 reps of 1st exercise
90x of 2nd
65x of 3rd
40x of 4th
15x of 5th exericse
Q: Redcoat ,
PAX: Venus, Redcoat, Picasso, Boardwalk, Hackeysack
FNGs:
COUNT: 5
CONDITIONS: just right
WARMUP: SSHs, arm circles Michael Phelps, Imp Walkers, moseyed to parking lot behind community center
THE THANG:
5 exercises, 25 stations with MOT in between:
Do 1 rep of first exercise at first station
Move to next station, Increase rep count by 1
At 6th station do
– 5 reps of first exercise
– 1 rep of 2nd
Continue as before until 5x, 5x
At 11th station, do 5x, 5x, 1x (3 exercises)
Continue in like fashion
At final (25th) station, will do 5 reps of each exercise (5 Alive!).
In the end you do:
115 reps of 1st exercise
90x of 2nd
65x of 3rd
40x of 4th
15x of 5th exericse
1
2
3
4
5
5, 1
5, 2
…
5, 5
5, 5, 1
…
5, 5, 5
5, 5, 5, 1
…
5, 5, 5, 5
…
5, 5, 5, 5, 1
…
5, 5, 5, 5, 5
Our set today was:
Plank Jack
Merican
Mt. Climber
Absolution… start in high plank: 1+2: Groiner in, out; 3+4: down to low plank; 5+6 plank jack out, in; 7+8 up to high plank
Burpee
Followed this with a mosey down to library and Bernied up the huge hill back to start
MARY: Hammers, Freddy Mercuries, BBS, dying cockroach, reverse LBCs
ANNOUNCEMENTS:
Hang at che Venus 11/14
COT: did it