August 30, 2019

A Series of 5’s

Uncategorized, Wolf

THE SCENE:  A Beautiful 70 degree morning
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
SSH (IC) x 30; Imperial Walkers (IC) x 15; Daisy Pickers (IC) x 10; Arm Circles (IC) x 10; Windmills (IC) x 10

Mosey with CMU’s through the park to the soccer field

THA-THANG:

PART ONE: Circuit workout- 5 locations, 1 exercise at each location, 5 reps per exercise, 5 rounds.  The exercise started on one corner of the soccer field, and continued to each corner, and finished at the center of the field.  All PAX started together.

  • 1st corner: Burpees
  • 2nd corner: Overhead press with CMU
  • 3rd corner: Merkins
  • 4th corner: Big Boy Sit-ups
  • Center of field: Squats

There was still plenty of time, so we did another round of the same, with 10 reps at each location.  Then mosey with CMU’s back to the hockey rink for more fun.

PART TWO: 

  • Ladders (x2)
    • Crab walk to half-court, run back to start
    • Bear crawl to other end of court, run back to start
  • 5’s with Squats and Burpees
    • 1 Squat on starting baseline, run to opposite end, 4 burpees, etc

MARY:

LBC’s (IC) x 20; Flutter Kicks (IC) x 20; James Bonds (2 rounds through, holding for 10s at each point of the James Bond pose)
COUNT-OFF & NAME-O-RAMA

Watchita, Innuendo, Gus, Choker, Chuck-E-Cheese, Rain Out, Black Diamond, Rainbow Warrior, Ike, Mudpants, Blart, Stretch Armstrong, Landline, Slots, Hot-N-Ready (QIC)

CIRCLE OF TRUST/BOM:
It’s difficult to not worry about negative people or negative situations.  We should all try to focus on the large majority of our lives that are positive, and not let the negative items that we all deal with occupy too large of a portion of our focus.  Focus on the positive, not the negative.
MOLESKIN:
It was a perfect morning for the VQ.  
ANNOUNCEMENTS:

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