What’s With the Cones?

What’s With the Cones?

** posted by Baracus on behalf of Arena **

It was a muggy morning! You could cut the humidity with a knife! You almost needed scuba gear to make it through the workout!

The Thing:

Mosey down to the track and jog one lap

Meet in the center circle of the field

Warm Up:

• Side Straddle Hop – 20 in cadence
• Merkins – 10 on own
• Imperial Walkers – 20 in cadence
• Merkins – 9 on own
• Low Slow Squats – 15 in cadence
• Merkins – 8 on own
• Mtn Climbers – 10 in cadence
• Merkins – 7 on own
• Plank Jacks – 10 in cadence
• Merkins – 6 on own
• LBCs – 20 in cadence
• Merkins – 5

Divided the group into two teams and moseyed over to the bleachers.

The Cone Transfer:

• Each group starts with a stack of cones
• Each group member takes one cone from the stack at a time and runs the course
  • Up steps along top down the next set of steps
• Each group member drops their cone off and does a called exercise.
• Then they run back through the course and do called exercise once they return to the start.
• Once done they pick up another cone and repeat.
• Round 1:
  • Drop off – 10 decline Merkins
  • Pick up – 10 Jump-ups/Step-ups on bench
• Round 2:
  • Drop off – 5 Burpees
  • Pick up – 10 dips on bench

5 minutes of Merry:

• Circle up
• Each PAX calls abs exercise and does the count.

editorial by Baracus…

I heard it was a good workout…hate that I missed it.  I’m sure it was humid, and I’m sure there was a COT, announcements, and even some good stories worth telling in the moleskin…but we don’t have one and we’ll never know for sure.  Nevertheless….Arena thanks for leading the group today!  I miss this group of men and look forward to being back out in the gloom with you guys.