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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.