At times, the Kennarie Ridge AO can be a wild kingdom in the early morning hours with the occasional coyote visit, rabbits running the fields, raccoons and possums galore, and the JP Sheriff Dept racing in and out of their Lasalle substation for their 6am shift change. Even with the recent downpours and the gloomy morning conditions, I still had every intention to roll with Plan A which involved the use of the soccer fields next to JPAX but mother nature had other plans and the wild kingdom did not disappoint. Arriving 15 min early, I decided to inspect the fields and discovered about several dozen wild ducks swimming in the soccer field “lake” and flying in circles above it. For a minute, I thought about grabbing my hunting gear and building a duck blind by the south soccer goal but my “Q” duties kicked in and I realized that I needed to come up with a Plan B in about 10 min. Plan B……
Weather: light drizzle, 50 degrees, 21 mph winds
Started on time with disclaimer
5 PAX (Fracsac, Pool Boy, Kenna Brah, Madoff, and Space Cowboy) mosey to JPAX. RevSox splits off to run about 4-5 miles around the Lasalle tract.
Warm-O-Rama:
Samson Stretch x 6
Slow Squats x 10
Abe Vigoda x 10
Open the gate right leg x 10
Open the gate left leg x 10
Forward arm circles x 15
Backwards arm circles x 15
Seal Claps x 15
SSH x 20
Imperial walkers x 12
Tha-Thang:
4 Rounds, 2 Exercises per Round, EMOM(6 min per round)
Round 1 EMOM (6 min total)
Burpees x 10 (later changed to x 5 after first min since Fracsac complained about 1-2 sec rest between sets)
LBCs x 10
Round 2 EMOM (6 min total)
Monkey Humpers (4=1) x 10
American Hammers (2=1) x 10
Round 3 EMOM (6 min total)
Merkins x 10
Flutter Kicks (4=1) x 10
Round 4 EMOM (6 min total)
Jump Squats x 10
Mt Climbers (4=1) x 10
MARY: Freddie Mercury, LBC, Crunchy Frog, Protractor
Mosey back to Flag to meet RevSox
COT
