Nine strong came out to enjoy the balmy conditions (relative to yesterday) and start their day off right. 7 boot campers and 2 walkers enjoyed the 70 and sunny weather. Here’s how it went down…
COP: Jog out a block and back to warm up, then circle up by school. Dead Man’s Hang, SSHs, Don Quixotes, Arm Circles, Helicopters and finally side elbow planks.
Mosey to the blacktop for a Triple Check of People’s Chair, Plank with Spider man stretches and run out to the fence and Bernie Sanders back. This warmed the group up so much we decided to do 5 rounds instead of the customary 3.
Mosey to the tennis courts. Here began the exercises that took inspiration from what is called “Dryland Training” in the Ice Hockey community. Otherwise known as boot camp training to most. The Russian National Ice Hockey team’s coach Anatoly Tarasov employed these training tactics in the 50s and 60s for a team that dominated international ice hockey at the time.
First exercise: Bridge Rolls. Start in a plank position, raise up hand and leg on one side, rotate over to crab cake position, rotate over again back to plank and continue for 5 rotations, then rotate back to start point. We did 3 rounds of this.
Second exercise: Partner Stand ups. Partners sitting toe to toe lock arms and stand up, and then down together in unison, slowly and in balance. Repeat 10 times. Then sit back to back, lock arms and standup in unison, slowly and in balance. Repeat 10 times.
Third Exercise: Compass Point Jumps. Starting from a center point, Jump with both feet together forward then back to center, then backward and back to center, to the right then back to center, then left and back to center. Do this 5 times. Then do 20 LBCs and wait for the six. Repeat 3 times as a group.
Fourth Exercise: Sprint Box. On one half of a tennis court, starting in one corner sprint from baseline to the net, do crossovers to far side of net, Bernie Sanders back to baseline, do crossovers the other way back to starting point. Repeat 3 times. Crossovers are basically high knee steps, crossing your one foot over the other in one direction. Common ice hockey drill.
Mosey to the street and line up for an Indigenous People’s run – up to Cary then back to Pavilion with anchor man sprinting to the front of the line.
At the Pavilion, partner up for Hop and Catch. Partners hop from one foot to other, tossing a ball (lacrosse ball in this case) to each other throwing/catching with one hand. If the ball falls to the ground, partners do 10 dips each. The final “dryland” training exercise was Zig Zag Skaters – hopping from one foot to the other, going as wide as you can and landing/balancing on that one foot only alternating feet. Group did this together for 20 reps.
Mosey back to parking lot to finish with a ring of fire of Merkins.
Numberama, Namerama. YHC was stuck on Wednesday and announced a HHDH that had already occurred. Bodos pointed out we’d need a time machine to attend which always brings in interesting time travel dilemmas. YHC took us out
Thanks for letting me lead. Hope everyone had a little fun as well.
