Pavement bricks and 4+1
AO: Windjammer
When: 2024-02-16
QIC: Zohan
PAX (8): Caroline, Dipstick, False Start, Milli Vanilli, Sparkie, Townie, uga, Zohan
Preamble:
YHC has not been to the Windjammer in quite some time and was happy to pick up a Q, so there's no excuse not to show up. Townie mentioned over slack that attendance is lower than usual. Indeed many faces were missing, but we still had a decent group this morning.Warm-O-Rama:
Disclaimer was given. Mosey in the parking lot with a bit of ass kickers and high knees. Returned to the flag and circle up. YHC handed out pairs of pavement bricks to half the group. 10 SSH IC, then hand over the bricks to your left. 10 more SSH IC. Same with Windmills and then same with forward and backwards arm circles. We laid down the bricks for a single set of Hillbillies.The Thang:
With shoulders already somewhat aching, we started a Dora utilizing the bricks. One partner runs a short length and back. 100 Lateral raises, 150 big boys with punches and 200 overhead claps. This took a lot of time so called an audible about mid way of the overhead claps to recover. We put the bricks back and continued to the next part. 4+1 Originally planned to be done at the boat parking lot, but we didn't have enough time to run over there. So YHC found an adequate place in the main parking lot. Similar to a regular 4 corners, this variations has an exercise at the starting point and again on the end point. also, pax run a full circle and then continue to the next point, so a 1.25 rounds each time. Total is 5 exercises and 5 loops.- Arms: plan was to start with Mucho Chesto but arms were aching so skipped that.
- Legs: 15 of each exercise (one per corner). Sumo Squats, Monkey Humpers, Bonnie Blairs alpha, Bulgarian Ball Busters (same leg all 15), Bulgarian Ball Buster (other leg)
- Core: 20 each. E2K (one side), E2K (other side), Heels to heaven, American Hammers alpha and Groiners.