Rocky to Linkin Park!

Rocky to Linkin Park!

Posted on behalf of Happy.

As the ROCKY Theme begins to play from my phone it is time to begin!

THE THANG:

COP with Disclaimer given-

• SSH x 20 —   5 Merkins OYO
• IW  x 20 —    5 Merkins OYO
• LSS x 20 —    5 Merkins OYO

Centipede run (follow the leader) action up and down the stairs at the town hall as we mosey towards the  benches behind the school .

Rd 1:  10 Merkins/15 Dips/20 Step Ups
Rd 2:  10  Wide Grip Merkins/15 Dips/20 Step Ups
Rd 3:  10 Diamond Merkins/15 Dips/20 Step Ups
Plank for 6’s

Indian run back to church parking lot –2 lines

Line up on parking space lines, one pax/line on your six
1 partner standing awkwardly above their head
Throw downs x 10  w/ walking the plank  (5 Rounds)
Partner 1 roll over and walk the plank to next line to the left
Partner 2 low side shuffle squats to the next line to the left
Partner swap and repeat back to the right (5 rounds)
Plank for 6’s

…10 count from PAX….

7’s  Merkin/LBC  ladder (6 merkins–1 LBC)

Gather at end of the parking lot
6 merkins- 1 lbc’s run to the top
5 merkins=2 lbc’s run to the bottom
4-3,3-4,2-5,6-1 and done

Mosey to the other parking lot for “Hands of Time”
PAX –heads towards the center feet out in a large COP
All PAX start at 10 degrees off the ground
1^st PAX at 12 noon raises to 90 degrees and around the clock each PAX raises to 90 degrees until the circle is complete then drop legs to 10 degrees and continue to hold until we round the clock 4 revolutions

Recover …10 count from PAX….

Peoples Chair against the wall
PAX line up shoulder to shoulder arms out
Bear crawl down the line while PAX hold the arms up high
Finish with  50 count air presses

COP for some Round Robin Mary with 5 PAX calling out Mary in cadence
Freddie Mercury, Rosalita, Flutter LBC and 1 more that I cannot remember

Line up for an AYG sprint according to the # of trains that passed during the post.  Oddly –only 1 was heard today. Sprint to the stop sign and back 1 time. As a little Linkin Park (IN THE END) spewed from my phone I knew it was time to call it DONE!

If it didn’t hurt it didn’t work!

MOLESKIN:

• Congrats to several 50+Pax(Respect) today!
• A morning of mumble chatter and movement began with the Rocky theme giving indication it was time to start the COP with 16 PAX including (1 FNG) we began. (more than I anticipated) so a few audibles were mixed in today.
• Our centipede looking stair weave was somewhat slower than I imagined it to be with such a big group but none the less we continued on to the small theatre like benches where we must have looked like a bunch of teenage girls fighting over seats at a Taylor Swift concert!
• 9 benches and 16 PAX pumping out some dips, step ups and merkins utilizing every inch of bench real estate in a close space made for elementary sized children.
• Indian run with 2 lines of PAX—Apparently 1 line was the Kenyans and 1 line the sloths as the confusion grew one line began sprinting as the other moseyed around the corner and down the hill to the lower parking
• Time for a gut check! —And the awkwardness of making sure your partner standing above you wore clean underwear!
• Reminder to more clearly define the starting lines for this new exercise and leave a parking space in between PAX to account for different pace thrown downs and plank walks. Not sure this had the effect I was going for but definitely worked the lower abs with a total of 50 “throw downs”
• “Hands of Time” were against us as our COP was spread out too wide and the abs were already burning but we managed 4 rounds or about 2 minutes.
• A few more MOM’s by the PAX and a final sprint to the finish got the heart rate one last time.
• Circle up for announcements and Big Thanks to Drop Thrill for taking us out in prayer!
• Overall a total body, increase your heart rate, keep on moving morning.

Overall a total body, increase your heart rate, keep on moving morning.