Small “Token” of my Appreciation

Small “Token” of my Appreciation

Awesome group at The Fishing Hole today.  I brought a little something that looked like 50#’s of coke, but fortunately for these old hearts, only sand poured out.

Here’s what we did.

Disclaimer

Circle up in parking lot (what no warm up? Um Frehley’s this is the warm up)

COP

• SSH x 15
• Imperial walker x 15
• LSS x 15
• Amer hammer x 15
• Mountain Climber x 15

Line up single file

• Indian run to front of school
• Guy in back carrys sandbag, passes to guy in front of him and sprints to front of line

People’s chair shoulder to shoulder

• Pass sandbag down and back
• Pass sandbag down and back with 2 shoulder raises each

Mosey across 51 past McD’s with sandbag

• Line up at first row of parking spaces
• Bear crawl to next row, lunge walk to 2nd, bear crawl to 3rd, lunge to 4th row
• Plank
• Line up facing start – AYG back to first row parking
• Repeat This didn’t happen – too much growning

Line up facing lot, shoulder to shoulder plank

• First in line, flip around facing row of guys
• Hand slap merkin with each guy all the way to end
• Repeat until everyone has gone

Mosey around to giant hill…name?

Triple Nickel Only managed three of these…

• 5 merkins, up hill
• 5 squats, down hill
• X3

Indian run back left of HS to stairs / ramp entrance of school

• Guy in back carry’s sandbag, passes to guy in front of him and sprints to front of line

Line up in plank

• First guy runs up the stairs and around circle with sandbag
• Rest do called exercise (merkins, elbow, 6 inches, diamond, elbow, 6 in, merkins, elbow, 6 in)
• Repeat until everyone runs w sand bag

At benches – jump ups x10, derkins x10, dips x20

Leave the sandbag and mosey to parking deck stairs

• Run up the stairs, at each floor do called exercise (merkins x5, squats x5, merkins x5)
• Plank for 6
• Mosey to next set of stairs
• Stop for people’s chair excercises (rt leg raise, lt leg raise, presses)
• Back down stopping at each floor (merkins x5, squats x5, merkins x5, squats x5)
• More people’s chair at bottom

Tater tot couldn’t stand being away from the sand bag so long so he lead mosey back to benches

At benches – jump ups x10, derkins x10, dips x20

Back to start (Tater Tot carried “his” new sand bag)

Circle up (wide) in plank – one person runs with the bag around the circle and back to his spot. Everyone else does various mary called by guys next to you.  Repeat until all go.

Done

Fishing Mole:

The guys were mixed emotions when I brought over the sand bag. Mostly groans and tears.  We started out a little rough. There seems to be a nationwide misunderstanding of the Indian run…and throw in a sand bag. Forget about it going well. The front of the line went the opposite direction that I wanted. We regrouped and were off.

EVERYONE got after it this morning. We crushed the Indian run on the third try LOL. That big hill is a beast, but she was crushed too.  Hope everyone has a great Easter.

Thanks for the take out Tater Tot!

Fredo –

Keep Frehley’s dad Chip in your prayers.