10 men worked out and this is what they did:
Joker on Q
Warm up 1/4 mile
Standard warm up – SSH, IW, Squat, Merkin, LBC
Parking lot leg warm up – shuffle; karaoke right; karaoke left; back pedal
Joker’s 800 meter run [which we think is closer to 1,000 to 1,100 meters]
Circuit work on playground – pull ups, dips, squats and some plank mixed in
Lunge walk and people’s chair with air presses
Huggie on Q:
Mosey to center pole in the newly landscaped field
Three pole Starfish –
Phase 1
Center – 10 squats
1st pole – 10 lunges
2nd pole – 15 jump squats
3rd pole – 15 Carolina dry docks
Phase 2
Center – 10 merkins
1st pole – 10 wide arm merkins
2nd pole – 10 diamond merkins
3rd pole – 10 hand release merkins
Mosey to rock pile for a “lifting rock” – circle up with your rock on the field
Each PAX calls out a rock based exercise for the group to do while the caller runs two laps around the circle
Curls, Squats, Rock burpees, Greg Louganis, Shoulder presses, merkins on your rock, run to the pole (w/o your rock), hold your rock prone, tricep extensions.
Mosey to back playground with the stumps for some circuit work –
15 jump ups or step ups
15 tire jumps
20 donkey kicks on the wall
Mosey back to the parking lot, circle up, and on your six for some Mary –
15 x Flutters
20 x LBCs
20 x Back scratchers
Protractor
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