23 strong (including MASH) for Watchtower this morning! I pulled into the parking lot 10 minutes early and the MASHers were already all set up and ready to go! Kudos to them… maybe they should extend to an hour-long workout? Newtown Elementary is one of our smaller campuses but I wanted to try to keep everything on site today. Little did I know the track would be pitch black. Note to self – never say “no headlamp required”!
The disclaimer was given, and we were off…
Here’s what went down:
Warm up lap around school
Warm up exercises
- Side Straddle Hop x 20
- Imperial Walker x 20
- Moroccan Night Club x 20
- Mountain Climber x 20
- Plank Jack x 20
Mosey to the front stretch
- At each light pole do Merkin x 10 and Heels to Heaven x 10
Mosey to basketball court for 7’s
- 7’s – 1 Bobby Hurley – run to other end of the court – 6 Burpees
- 2 Bobby Hurley – run – 5 Burpees… so on and so forth (always equals 7)
Mosey to the Track
- 2 ½ full laps –
- Full Sprint on the strait away
- Walk turns while doing Overhead Claps
Mosey to the other basketball court
- 7’s – 1 Big Boy Sit Up – Bear Crawl to opposite side – 6 Bomb Jacks
- 2 Big Boy Sit Up – Bear Crawl – 5 Bomb Jacks… so on and so forth (always equals 7)
Mosey to the wall
- Grab some wall – Overhead Press x 30
- Wall Stand Shoulder Taps x 10
- Back on the wall – Jabs x 30
- Wall Stand Shoulder Taps x 10
Mosey back towards COT taking the long way around campus
Mary for 2 minutes
Done!
Some shout outs!
- The “MASH Chain” went to Riddler! Nice work young man!
- The “MASH Package” went to the FNG – Lambeau
- The “Chain of Pain” went to Schneider! He has been busting his tail lately and it doesn’t go unnoticed!
- How about Chatter Box! Has anyone else noticed how much progress he has made in a short amount of time? Keep up the great work!
Welcome FNG – Lambeau! The poor guy never should have told us he hated the Packers. Welcome to the group! Great to have you!
ANNOUNCEMENTS
- Labor Day Convergence – 6:30 am start at Cuthbertson. Choose from a boot camp style workout, a 5K run/race or MASH. Also, partnering with Rice and Beans. Bring donations. https://www.ricenbeans.org/
- Iron Pax Challenge is on Saturday.
About the author