Half and Half



Half and Half

BC pinged me a few days ago about leading tonight.  Speedbump immediately perked up and asked if he could plan the first part and I plan the second part so tonight’s event was a little half and half.

17 total tonight, 9 PAX and 8 2.0s

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

  • Mosey around the front of the middle school back to COT
  • Side Straddle Hop x 15 IC
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers x 15 IC
  • Stretch

 

The Thang:

Mosey to the field behind Rudy’s shed while completing 5 Dry Docks at every other light pole

Speedbumps Starfish:

  • Start in the middle of the Starfish with 20 LBCs
  • Pick a corner with a cone and complete the exercise while coming back to the center every time for 20 LBCs
  • Complete two complete rounds
  • Corner exercises were:
    • SSH x 10
    • Burpees x 10
    • Big Boys x 10
    • Merkins x 10

Mosey to the sidewalk past Rudy’s shed leading up to the Middle School:

  • Skip from the first light pole to the next light pole
  • Bear Craw from light pole to sign
  • Mosey from sign to breezeway
  • Lawson Dips x 15 IC while waiting on the six

Breezeway Circuit:

  • Bunny Hop length of breezeway then run short sidewalk circle back to start
  • Crab Walk length of breezeway then run short sidewalk circle back to start
  • Bear Crawl length of breezeway then run short sidewalk circle back to start
  • If you have time complete another Bear Crawl circuit
  • People’s Chair along brick columns while we wait on the six
  • 10 Merkins, 10 Donkey Kicks, 10 LBCs, 10 second wall sit
  • 15 Merkins, 15 Donkey Kicks, 15 LBCs, 15 second wall sit
  • 20 Merkins, 20 Donkey Kicks, 20 LBCs, 20 second wall sit

Short Mosey to shaded area next to Middle school entrance, find some wall

  • 10 Merkins, 10 Donkey Kicks, 10 American Hammers (2 is 1)
  • Continue but with 9 of each exercise all the way to 1

Mosey back to COT for 3 minutes of cool down stretching

  • Jimmy’s, center, left and right
  • Upward Dog
  • Downward Dog
  • Side Stretch
  • Time!

Done!

MOLESKIN:

Tonight was a scorcher.  I don’t know what the heat index was but it was up there.  My hands felt like they were melting while doing the mountain climbers on the asphalt.

Great to see all the 2.0s out tonight.  Welcome 2.0 FNGs Hammy (w/ Two Hand Touch) because he loves Hamilton and Ruckin (w. Chatterbox) because he was talking during the workout about how his backpack is so heavy while walking around the halls of school.

That grass by Rudy’s shed is pure heaven in the evening.  Soft, lush, and parts of it are shaded.  Definitely need to use that more often.

Everyone did a great job staying together and working hard.  It was cool to see the 2.0s take the sprint on the home stretch back to COT as a group to beat their dads, that’s what it’s all about.

Pizza guy showed up right on time at 6:20 to deliver some dinner for the 2.0s and PAX.

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • 1 year anniversary this Monday at Cuthbertson. Three workout options to choose from:  MASH style, bootcamp, or 5k.  A little something for everyone so come on out.

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