So you think you can dance?

So you think you can dance?

Background (my muse)…

All week I’ve been advertising my Ballet and Burpees workout, with the threat of rocks. This idea stemmed from my 9 year old daughter, who has been dancing since she was 3. About 2 years ago, we switched studios to Charlotte School of Ballet (shameless plug) and my view of ballet was forever changed! I’ll never forget her first class when her teacher, Miss Laura, started the class with doing 2 minutes of high knees around the room. Needless to say, they left class drenched in sweat. All of a sudden ballet wasn’t about cute tutus! Ballet was a hard, disciplined and beautiful sport.

Go ahead and google* Misty Copeland (Principal Ballerina with the ABT – American Ballet Theater) … do you see her calf muscles? OMG!

(*) – Maybe not at work or when the M is around.

COP:

Very thorough disclaimer was done and we are off.

1 lap around parking lot.

½ lap of high knees – this was only about 30 seconds, not 2 minutes.

½ lap of butt kickers

Mosey to track

15 SSH

5 burpees, own your own

15 Imperial Walkers

5 had release burpees, own your own

10 Petite Jettes – yes, a new ballet move (there had to be one)! Essentially, lift your right foot and point it down behind your left calf, then switch.

15 Windmills

5 Burpees OYO

Main Thang:

Track work – Partner up

Round 1:

Partner 1 – Low Slow Squats

Partner 2 – High knees to end of straight away, and sprint back

10 Handslap Merkins together

Flap Jack

Round 2:

Partner 1 – Deep Knee Bends aka Grande Plies

Partner 2 – Butt Kickers to end of straight of away, and sprint back

10 Handslap Merkins together

Flap Jack

Mosey to the rocks…

Rock Work

Keep your partners…

Round 1:

Partner 1 – Low Slow Squats with the Rock.

Partner 2 – leave with rock, down the steps, drop the rock. Then there were 3 lines to practice your Leaps; line 1 was 24 inches, line 2 was 30 inches, line 3 was 36 inches. Run to the bleachers and do 10 Jump Squats. Unfortunately, there was some confusion and some of PAX did step-ups. On the way back, grab your rock. When going up the steps, do a forward lunge with your rock

Round 2:

Partner 1 – 50 curls with Rock, at 50 switch to Presses with Rock

Partner 2 – same as before

Some speed and control…

Everyone to a Step. For 30 seconds, calf raises with just toes on a step as fast as possible. Then 30 seconds of single leg squats with rock, foot should be solidly on a step.

Repeat, but this time single leg squat with other leg.

Unfortunately, we were running a little short on time, so had to skip the Air Presses in People Chair with a Rock.

Rocks down

Indian Run

Tolkein brought out the Chariot for Speed for Need, so needed a little more running.

We headed right out of the school down to the loop turn-around doing Indian runs and headed on back.

Mary

A few minutes left on the Clock…

15 Heals to Heaven

15 Freddy Mercuries

15 American Hammers

And last but not least, 5 burpees on your own!

That’s it!

Moleskin:

I’m thankful that we didn’t have blatant mutiny this morning with the ballet. This Q was easier than my 1^st Q and I wasn’t as nervous. I’m getting better, but definitely have a ways to go.

A lot of great work from the PAX…

• Constanza started F3 about the same time I did and has made great progress. He was really moving it down on the track.
• Heartbreaker is just a machine.
• Goonie was doing his burpees for money donated for Speed for Need. Most were even good form!
• Fireman Ed was really disappointed about no Jack Webbs!

There was some mumble chatter about switching my name to “Dance Mom”. Last August, I showed up to F3 for the first time at BaseCamp and was named. Did you think of anything creative? NO! I’ve been called Jello my whole life. It wiggles and works!

Nice Takeout by JRR Tolkein. #Cheechstrong

My goal for this workout was to get a good leg burn, without tons of miles. Drano told me that we had close to 1.5 miles, but still my legs hurt!

So many other guys that I was glad to see this morning

Basecamp was where it all began for me and I’m thankful that I could now lead. 

Announcements:

1. SPEED-FOR-NEED will do its first race the American 4miler Race on 07/04 in Dilworth. If in town, all F3ers and families are encouraged to show up and cheer.

• • Information on SFN
  • Donation Link