Ch-Ch-Ch-Chia – Chia Pet
Warmup:
Jog a lap and a half around the parking lot mixing in some high knees, butt kicks and backwards run.
COP (IC):
- 1 Legged Merkins x 10 each leg
- IW x 35
- Peter Parker x 20
- Parker Peter x 20
- SSH x 35 (with varying speeds)
Little baby jog down to the football field
Divide into 3 groups and form 3 columns along sideline
Indian Crawl (approx. 50 yards width of football field):
- Everyone planks while last man bear crawls to front
- Everyone does squats while last man plank walks to front
- Everyone does burpees while last man dragon walks to front (This took a while)
Stay in 3 lines for a little South Cakilacky railroad across field (perform merkins as a pax jumped over you)
The next exercise is one we haven’t done before:
- Tunnel of Love
- This was a true crowd pleaser
Circle up for some Mary:
- Single leg Dolly
- Other leg Dolly
- Protractor
- Single leg flutter
- Other leg flutter
Jog back to the flag for COT
Moleskin:
- Not much running today but the group worked hard on the field.
- Corporate was out in full force checking the planking and merkin form of all the pax
- After the infamous tunnel of love, everyone looked like a chia pet.
Announcements:
- Rebel Yell workout launches tomorrow at 0530 at Polo Ridge Elementary. You don’t want to miss it!
- A51 Convergence on Labor Day at 0700 at South Charlotte Middle.
- Interested in running Thunder Road full or half marathon? Join the F3 A51 team. See details on website.
- New 3rd F workout starts next Wednesday, 9/4, at Piper Glen Starbucks. Contact Skywalker or Busch for details.
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