Watchtower Hills and Calfs

Watchtower Hills and Calfs

12 Pax showed up at Watchtower for a few rounds around the concrete hill and some calf toning.

Warmup:

• Quick Mosey around Buses
• SSH
• Imperial Walkers
• Merkins
• Plank Jacks

Thang:

Mosey to start of bridge and partner up.  P1 does called exercise (using Jack Webb count 1 and 4, 2 and 8, etc) at base while P2 does exercise to top at alcove and does 10 reps of called exercise and runs around back to base and flapjack.  Do 2 sets of each

• Round 1:
  • Base: Merkins/Air Press
  • Hill: Backwards Run/Squats
• Round 2:
  • Base: Heals to Heaven/Supines
  • Hill: Crawl Bear/Squats
• Round 3:
  • Base: Sumo Squat/Lunge Jumps
  • Hill: Run/Merkins/Bear Crawl
• Round 4:
  • Base: Toe Touch/Flutters
  • Hill: Side Shuffle/Squats

Mosey to walkway in front of stairs and begin with doing a squat at each crack in concrete walkway up to the stairs.  Complete calf raises on stairs 10/stair.  Rotate between toes forward, in, out.  Repeat 2nd round with 5/stair

Mosey back to rock pile each person grab a lifting rock and partner up.  P1 runs to front doors of school and back.  P2 does called exercise.  Flapjack,  Do 2 sets of each.

• Round 1: Lat Raises
• Round 2: Halos
• Round 3: Overhead Tricep Extensions

Mosey back to parking lot

Moleskin: 

• Unfortunately for Beltway this was almost an identical weinke that I used when on Q at Commitment few weeks back at this AO.  I was not going to include the reverse bear crawls today, but once I heard how much he enjoyed them last time, I figured it should be added again for all to enjoy today.  Good work today 2nd time around on this workout.
•  Good to see Daniel Son pushing hard as usual and working to the point of spilling merlot…capri sun this morning
• Calzone making back to back appearances at Flash/Watchtower this week.  Keep up the good work and glad to have you out here in gloom with us misfits
• Mad Dog / Half Back have been welcome additions to the group as well and pushing hard each morning.  Rarely does a workout happen now with out either in attendance
  • Supposedly Stub Hub was to be in attendance today, but either forgot to set alarm clock or he was up early to buy tickets for next Wiggles concert

Announcements:

• Joe Davis Run 1/6/18 – https://joedavisrun.racesonline.com/
• Safe travels to all Pax this week