Man Down at the Wall!



Man Down at the Wall!

Nice day for it, and we had a Monday Pax of 25.  Things were chugging-along through BLIMPS, Bears and Crabs until we got to the Facility-building wall.  Something at the wall set BottleCap’s back off in a bad way and brought the big man down (Donkeys? Chicken Peckers? Kryptonite?).  B-Cap made his way out for recovery, and we carried on with some partner-work, and Hill-Elevens that brought it to a close. My thanks to the Pax for your improv and patience as I hone my Q-skills.  Thoughts and prayers B-Cap… apply heat.

 

Warm-Up

  • Lap around the lot
  • Side-straddle hops
  • Planks, wax-on, wax off
  • Plank, lift opposite arm & leg

 

The Thang

BLIMPS down the back-school light posts

  • 5 Burpees
  • 10 Lunges, each leg
  • 15 Imperial Walkers
  • 20 Merkins
  • 25 Plank-Jacks
  • 30 Squats
  • Fast-guys flutter while The-6 finish

 

Bear & Crab

  • Bear Crawl down sidewalk to fields
  • Crab Walk back
  • Run to Facilities building

 

The Wall

  • 50 People’s Chair
  • Donkey Kicks
  • Chicken Peckers (feet on wall, touch opposite shoulder)
  • 25 Air Press
  • 25 Punches

 

The Bus Lane to School

  • Run toward school. ½ Caricoca, ½ Reverse Run
  • Pair-up: 100 Derkins + 100 Step-ups, while partner runs a loop.
  • Fast-guys crunch while The-6 finish
  • Mosey back to parking lot

 

Hill Elevens

At the hill at middle school parking lot.

  • 10 Burpees at top, 1 Merkin at bottom of hill
  • 9 Burpees at top, 2 Merkin at bottom of hill
  • Continue until 1 Burpee at top, 10 Merkins at bottom
  • Fast-guys lead; Freddie, Protractor while The-6 finish

 

End

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