On a beautiful Wednesday morning, I broke county lines to lead the 4 Pax at Conviction. Here’s what we did:
Mosey around the parking lot to warm up
Mosey to Playground area
Plank it up
Mountain Climbers X20
Peter Parker X20
BROGA BREAK (RIGHT ARM HIGH, RIGHT LEG HI- FLAPJACK)
Mosey onto the track
1st Round- Running
2nd Round- Bear Crawl
3rd Round- High Knee Skips
4th Lunges on the straight away Spiderman Crawl around the turns
Corner 1- MerkinsX 10
Corner 2- Jump SquatsX 10
Corner 3- Reg SquatsX10
Corner 4- BurpeesX5
BROGA BREAK- Sun SalutationX2 (yes on pavement)
Mosey to the Sidewalk
Partner 1- Exercise
Partner 2- run to the baseball field
Exercise 1- Monkey Humpers
Exercise 2- Russian Twist
Mosey halfway back to launch, then AYG to the parking lot
I always enjoy making the epic trip from Mecklenburg county to Union- those ten minutes transport you to such a different world (not really)
Normally my Wednesday’s are a strict recovery day- you’ll usually find me at Gumby stretching it out (5:30 at Matthews United Scout hut *Cough *cough). So while I wanted to bring a beat down- I also wanted to educate the Pax on the beauty of the Broga- and I’d say the melding of the two was pretty successful.
Lois struggled early with the wet grass during our first Broga Break- he transition to pavement and promptly recovered.
Honestly… i misjudged how long the track at the school … or it just is longer when you are bear crawling it. Initially the plan was to Spiderman crawl the entire thing- but quick Q audible after the bear crawl… it was rough!
The Po-lice rolled up on us at the track- as Gypsy hurriedly consumed all the moonshine he had brought to stay hydrated. We then hastily explained to the officer that we were working out. Satisfied he rolled out- not before denying Gypsy’s invitation to join… something about it being to early ( #sadclowncop)
Great job guys cranking it out- Lois joined me for the trek to Union County and brought the pain.
Gypsy is a machine- I was tempted to add additional 10-counts to the workout just to see how many Merkins he’d do.
Crypto cranked it out as well- bad back and all!
Thanks Gypsy and BullWinkle for letting me lead- this is always an awesome Q and a great workout to be at (especially when EHing New guys).
Until Next time- Aye!
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