Morning After the Fartsack Q
Warm Up: Several laps around the parking lot followed by Ladder drills to get the feet moving and the heart rate up. SSH, Goofball, Windmill, static stretching.
The Workout: Modified Tabatas! 12 rounds x 2 for an 8 round tabata for each exercise.
- 20lb slam ball
- Jump Rope
- Standard Merkin
20 seconds on 10 seconds off. Rotate after each interval.
YHC limped along for an indian run lap around the park with the PAX and was admittedly dismayed there was still 15 minutes left after the lap was completed. (applause for non-sleeping 2.0)
Headed to the shelter for more fun. First up was legs with foot release squats x 20, single leg step ups 10/leg and jumping lunges 10/leg. Al Gore for the 6 then over to the posts for 20 count wall squats.
15-10-5 Irka-Derka-Merkins. Then 15-10-5 Derka-Merka-Irkins, then 15-10-5 Merka-Derka-Irkins (insert Team America jokes here)
Mary: flutter kicks x 20 IC
Prayer: Lab Rat’s wife’s cousin’s baby had a successful surgery for stent placements and will have more operations to come. But he (Grayson) is moving out of the ICU to a step down unit once one becomes available. Sweeny Todd’s M had emergency C-section and is having some issues and may require a surgery, United’s M is still looking for a job and they are dealing with no AC in their home out in Greensboro–they have a 1 year old.