The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…
Warm-up COP:
- SSH x 20 IC
- IW x 20 IC
- Peter Parkers x 20 IC
- Plank Jacks x 20 IC
- Windmills x 20 IC
- Arm Circles x 20 IC (10 forward, 10 backward)
- J-Lo’s x 20 IC
We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.
- Shoulder press x 20 IC
- Curls x 20 IC
- Rows x 20 IC
- Low slow squats x 20 IC
- Chest press x 20 IC
One lap around the track: sprint the straight-aways, jog the bends.
- Shoulder press x 15 IC
- Curls x 15 IC
- Rows x 15 IC
- Low slow squats x 15 IC
- Chest press x 15 IC
One lap around the track: sprint the straight-aways, jog the bends.
- Shoulder press x 10 IC
- Curls x 10 IC
- Rows x 10 IC
- Low slow squats x 10 IC
- Chest press x 10 IC
One lap around the track: sprint the straight-aways, jog the bends.
Next we moseyed to the outfield of the softball field for some Mary.
- LBC’s x 20 IC
- Flutter kicks while holding rock overhead x 20 IC
- Hello Dolly while holding rock overhead x 20 IC
- American Hammer (without rock) x 20 IC
- Crunchy frogs x 10 IC
Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!
Walleye
