Back to the
AO: Boneyard
When: 2024-04-08
QIC: Birdie
PAX (10): Birdie, Coat Check, Dark_Side, Dinghy, DREAMER, FannyPack, Manscape, Mater, Shrimp, Stroller
Warm-O-Rama:
After disclaimer we moseyed to around the field & circle up in the center for Weed Picker, Wind Mills, Motivator (I messed up so Stroller lead this warm up), Imperial Walker & Michael Phelps.The Thang:
Thang #1: Welsh Dragon: Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time - bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps... etc. Stopped at 10.Thang #2: Moseyed to the one end of the field for a suicide run: start @ end Zone all the way to 50 yards line and exercise on each yard marker 0-10-20-30-40-50.
The number of reps corresponded with the yard marker 10-20-30-40-50, except for plank
Start with all 6 exercises, back to end zone & drop the last one.
Cone #1: High Plank 30 seconds
Cone #2: Carolina Dry Dock - 10 reps
Cone #3: Sumo Squat - 20 reps
Cone #4: Crunchy Frog - 30 reps
Cone #5: Plank Jack - 40 reps
Cone #6: SSH - 50 reps.
Transportation mode: walking lunges & mosey back to end zone. Rinse & repeat, but drop the last exercise.
Thang #3: Eleven: American Hammer & Calf Raise (Starting line & Cone #4)
With a few minutes left, we moseyed back to the flag for a quick Mary: Burpees, Flutter Kick, Arod (Jello & Pickle Pounder) & BBS.