After a 1.4 mile run which is helping to keep myself accountable for the February challenge, I had a couple of minutes to recover. Then it was time to go. The main key for today: keep everybody warm and moving. I did not want to have the muscles get cold, keep them warm and let the heat build up. The warm-up: SSH, Helicopters, Don Quixote, Arm Circles, Copperhead squats, Merkins, LBCs and Flutter kicks.
You wanted away to get going and warm up: start out w/ 11s(WW2s and burpees) get that heart rate going especially burpees in this weather(yes I am a little insane but probably the best overall conditioning and strength exercise there is). After the 11s, a little mosey up to the swing area where we had the first triple check: Plank in and outs on the swings(10) with elevated heel squats plus plank touches each side to the tree. I have a few more ways with the swings to come on that but in due time :). Another short mosey and to the parking lot nearby
Dora time….this honestly has become one of my favorites just on the amount of work part. I am sure one day, I will create one that can be a full 45 minute or take up a good portion of the hour long session. 100 Merkins, 200 squats, 300 LBCs later with everyone putting in the work. Then it’s another little short mosey, time for the DTC(double triple check). So I give triple checks a name(like if we did 3, it would be the TTC etc. This one consisted of: a sprint down the steps, followed with 10 SSH, then sprint back up along with tricep dips and people’s chair. Another short mosey then time for another big round
25s…50s….75s…100s….25 Smurf Jacks, 50 Jump squats, 75 2-count Mountain Climbers, 100 2 count ski jumps over line. In between the 75 and 100, you had to bernie back and actually it felt good. Another short mosey then I wanted one final thing with time time so we did conveyor belts(plank position with moving to one side), with pull-ups added in . A few rounds of that, back to the flag for a final Ring of Fire
Count outs with names, announcements and prayers by YHC( a little coffee session over at Starbucks afterwards) and we were done. Enjoy your day, weekend and see you next time