No More Sliders!

 

5 PAX posted for a TGIF workout.  Weather was a balmy upper twenty some degrees (I forgot to check at 5:30AM) and overcast.

Jay-Z

IM

Maestro

Wapner

Crabby PO QIC

Warm up:

Moroccan Night Club IC x 15

Shoulder Pretzels IC x 15

Abe Vigotas IC x 15

Slow Count Squats IC x 15

Mosey to the Concession Stand

ATM – 10 Plank Shoulder Taps, 10 Tempo Merkins IC, 10 Merkins.  X 2

Mosey to Basketball Court

Thang: Ladder

PAX performed a Ladder of:

5 Burpees, Run baseline and back.

5 Burpees, 10 Air Squats, 1/4 line and back.

5 Burpees, 10 Air Squats, 1/4 line and back, 1/2 line and back.

5 Burpees, 10 Air Squats, 15 Reverse LBC, 1/4 line and back, 1/2 line and back, 3/4 line and back.

5 Burpees, 10 Air Squats, 15 Reverse LBC, 20 Lunges (10 each leg), 1/4 line and back, 1/2 line and back, 3/4 line and back, then baseline and back.

5 Burpees, 10 Air Squats, 15 Reverse LBC, 20 Lunges (10 each leg), 25 Mountain Climbers each leg, 1/4 line and back, 1/2 line and back, 3/4 line and back, then baseline and back, 3/4 line and back, 1/2 line and back, 1/4 line and back.

Lindsay’s  Two exercises reps = 40

West side of court = Squats, East side of court = Air presses.  PAX started with 35 squats run to opposite side for 5 Air presses.  Decreased squats by 5 down to 5 and increased Air presses by 5 up to 35.

Mosey to flag for Mary.

Mary: 

Plank hold for 30s

LBC IC x 20

Plank hold for 30s

LBC IC x 20

Gas pumps IC x 15

American Hammers IC x 10

Side planks hold for 30s – Left side then the Right.

 

Moleskin:  Fantastic start to a Friday.  Started off with some ATM’s and finished off with some suicides on the court.  Wind direction and speed played a factor during Mary and it was determined White Castle is no longer part of the diet.

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