Weather: partly cloudy, 78 degrees, slight wind
When I woke up this morning, I was thinking about doing a workout in the Shrine parking lot but the JPSO motorcycles beat me to it and they set-up about 250 cones for their driving skills course. I had to come up with a quick second option and decided it was good time to introduce Lunge-mageddon, a beatdown that only focuses on lunges to help with balance, stability, strengthening of core, and walking awkwardly for the next 1-2 days. I was joined by Boo Boo, Junkyard Dog, Kenna Brah, Mop, Pool Boy, and Rev Sox. At 5:30am, I gave the disclaimer and we moseyed to JPAX.
Warmups
Samson stretch x 6
Open the gate x 10
Forward arm circles x 10
Backwards arm circles x 10
Seal claps (condors) x 10
Low slow squats x 10
Abe Slogodas x 10
SSH x 15
Lunge Gauntlet
Lunge up JPAX loading ramp
Lunge down JPAX loading ramp
Squats x 10 at each turnaround
Up and down ramp is 1 round. 4 rounds
Lunge Clock
12: forward lunge x 10 each leg
3: side lunge x 10
6: reverse lunge x 10 each leg
9: side lunge left x 10
Partner Lunge
Partner 1: planks while Partner 2: Bonnie blairs (jumping lunges) x 20 1-1
Swap and Partner 2: Planks and Partner 1: Bonnie blairs
Both partners then lunge up JPAX loading ramp
Mosey down ramp
3 rounds
Lunge Clock – repeat
Lunge ladder
Bonnie blairs x 2 reps, 1-1
Increase each set by 2 reps
After each set, Merkins x 10
Lunge Clock – repeat
7’s
Merkins at bottom
Squats at top
Lunge up side ramp of JPAX
Mosey down stairs
Return to flag. COT.
