14 of CLT-South faithful showed up for a nice spring morning (finally) and their weekly downpainment at Area 51. Young Love and Abacus were the co-Q’s this morning with Young Love batting lead off.
Warmup/COP
–Jog around the school to kickball field and circle it up
All exercises in cadence
—-SSH x 25
—-IW x 25
—-Windmill x 10
—-Squats x 20 (slow, w/ good form)
—-Mountain Climbers x 20
—-Perkins (Perfect form Merkins) x 20
—-LBCs x 20
–Mosey to track at front of school
—-Burpees for 1 minute, as many as you can
—-Zig-zags across field inside the track
——Karaoke across/sprint forward zig-zag for length of the field
——Shuffle across/backpedal zig-zag for length of field to other end
—-Exercise/sprint medley (Perform exercise listed below, sprint to end of track field and back. Continue with next exercise)
——20 Merkins/Sprint
——20 Squats/Sprint
——20 CDD/Sprint
——20 Backwards Lunges (10 each leg)/Sprint
—-Circle up for Jack Webb to 7/28
–Mosey to the wall at front of School
—-People’s Chair x 60 sec
—-Balls to Wall x 30 sec
—-People’s Chair (Frankenstein style/arms straight out) x 90 sec
—-Balls to Wall x 30 sec
Abacus takes over for 2nd Half:
–Mosey to soccer fields for a little Hands of Time
—-Hours 1-2, 4-5 – Staggered Merkins x 10
—-Hours 7-8, 10-11 – Jump Squats x 10
—-Hours 3, 6, 9, 12 – 5 Burpees
(Originally planned 2 rounds, but thought better of it due to O2 deprivation)
–Run the 800 meter loop and return to the playground
–3 Stations at the Playground
—-Pull-up’s x 10, Dips x 20, Decline Merkins x 20
—-Hanging Leg Raises x 10, Dips x 20, Incline Merkins x 20
–6 MOM (in cadence)
—-LBC x 20
—-Dolly x 20, Hold ’em
—-Slow bicycle x 20, Hold ’em
–Finish it off with an Indian Run to the track and back
Moleskin:
-Nice job by the Pax on a beautiful Saturday morning. Nice little sprint competition between Turkey Leg and Ocho Cinco. Young Love unable to determine who finished in front as he was too many yards behind.
-Jack Webb made a brief appearance. Had to be an abbreviated session for sake of time. No complaints registered.
-Hands of Time originally scheduled for 2 rounds but YHC thought better of it after Round 1.
Announcements:
Skinner is looking for a 4th to add to his Leatherneck team for April Mud Run. Send him message on Twitter at “@f3skinner” if interested or let Joker know.
Workouts as usual next week, beginning with The Matrix (McKee Rd Elem) and Base Camp (Moderate Intensity, South Charlotte Middle) on Monday.
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