Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Leap Froggin’ around Wescott

  • When: 20170817
  • QIC: Floppy
  • The PAX: Wambach, Chum, High Stick, Waldo, Kenny G, AC/DC, City Slicker, Sakrete, Chilly Willy, Swinger, Serena (Respect), Ben Gay, Peg, Speedo, Kindle, Defib, Floppy


by

Conditions: 81 and clear

Humidity: The curly chest hairs of Beelzebub (91%)

Warm-up:

  • Through the tunnel x 10 IC
  • Imperial Walkers x 15 IC
  • Fast high knees x 10 IC
  • Through the tunnel x 10 IC

 

The Thang:

  • Get a battle buddy and get in 2 columns
  • Q r lead a mosey down the road and around the loop closest to the entrance
  • Stop at large baseball
  • Partner 1 hold plank at first ball> Partner 2 bear crawl to next ball and does 5 merkins, then calls partner > Partner 2 bear crawls to the 3rd ball and does 5 merkins then calls partner > repeat to the last ball. When done do Little Baby Arm Circles until the 6 is in
  • Go to the stop sign heading toward the other side of the fields
  • Partner 1 SSH > Partner 2 runs to first light pole on the right and does mountain climbers x 10 (single count) then stands up to do SSH while Partner 1 runs to third light pole for mountain climbers > repeat until in the loop at the other end. When done do iron crosses until 6 is in
  • Mosey to the palmetto trees on the left
  • Partner 1 hold Al Gore> Partner 2 duck walks to next tree and does monkey humpers x 10 (single count) then holds squat while partner 2 duck walks to the 2nd tree and repeats. > American Hammer when done
  • Go to next group of parking spaces
  • Partner 1 runs to next line and does a burpee > as P1 starts burpee, P2 run to the next line and does a burpee > repeat with partners running to every other line and doing 1 burpee > finish at the stop sign. When done do flutter kicks until the 6 is in.
  • All- flutter kicks x 15 IC
  • Go back to the balls
  • Partner 1 crab walk to the next ball and do 10 LBCs then hold table position > As soon as P1 gets to the next ball you can start your crab walk and 10 LBCs > repeat 
  • Mosey to the bridge for descending derkin bear crawls (from 5 to 1).
  • Mosey back to the flag
  • Mary
    • American Hammer
    • Protractor
    • Flutter kicks

 

Moleskin:

This one was a variation of another weinke I have come to enjoy on the other side of town. The size of Bedrock’s AO allowed me to get a little more creative with the surroundings. You know you’re doing something right when you get flipped off. I was impressed by the pax going at it strong! There weren’t any stragglers. Everyone was pushing it hard. T-claps to the SCS guys- Waldo, Chum, and Speedo– and the Tremor Annex runners- Peg and Floppy. It was a nasty, humid day for a double down.

 

Devo:

Because it bares repeating: racism and hate is dumb. don’t be racist.

 

Quote of the day: 

“That’s how a Brazilian duck walks!” Chum  to Speedo