Even with upper 30s temperatures, I was looking forward to another no-run Rise and Shrine morning and I had the medicine balls and heavy ropes ready. However, when you leave your toys overnight in your car in colder temps, the medicine balls become as hard as bowling bowls and the ropes as rigid as a lead pipe. So a change in plans and I decided we would fast walk (not run!) around the 1 mile loop at Lasalle park. I was joined this morning by Boo Boo, Kenna Brah, Mop, PVC, and RevSox.
Warmup
Samson stretch x 6
Self love x10
Forward arm circles x10
Backwards arm circles x10
Seal claps x10
Imperial walkers x 10
Low slow squats x10
Abe slogodas x10
The Thang
Fast walk 1 mile loop with stations
Station 1: 50 air squats
Station 2: 30 American Hammers 2-1
Station 3: 40 hand release merkins
Station 4: 20 calf raises
Station 5: 20 steps ups
Station 6: bear crawls 25 yards
Station 7: 40 Bobby Hurleys
At this point in the loop, we were near the just completed entrance for the new path through Lasalle’s coyote forest. In past years, many have entered the forest, and far too many were never seen again! Even though Mop pointed out the large sign that said, “Do not enter from dusk to dawn”, we proceeded at our fast walk pace. Besides, I figured the coyotes would likely go after the smallest pax (Mop) first or the stragglers at the back (Boo Boo and PVC). It was dark, it was silent, and there definitely was someone or something moving in the shadows but, after a lengthy fast paced walk (maybe a light run), we emerged unscathed and I didn’t lose any pax.
Station 8: 100 flutter kicks
Station 9: 20 burpees
Station 10: 100 mountain climbers
7’s at JPAX: BBSU, step-ups
COT. Until next time Coyote Forest!
