Locked gates?! Mad Mule freestyle in JoCo
When arriving for my Q I was surprised to learn that a lot had changed in Benson. This included more fences being put up and they all had locks on them, which eliminated my planned workout using the fields and the area in between. Oh well, time to adapt and move forward with a freestyle beatdown!
Warm Up: circled up for warmups in cadence including: side straddle hops, imperial walkers, hillbillies, cotton pickers, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout:with the whole park (minus everything in the gates) bursting with opportunity, we took off on a jog. Immediately it became an Indian run until we got to the basketball courts.
4 corner burpee deconstruction
1. Merkins 2. Tuck jumps in plank hold 3. Squats 4. Burpees
10 reps each to start, 8, 6 (then hold for the 6), 4 and finished it off with 2 reps of each together
pick up the Indian run, this time dropping for 5 merkins before running to the front of the line. This continued back to the start with the picnic tables
1. Step ups 2. Irkens 3. Dips 4. Step ups. 10reps of each then 8,6, and 4 to finish off the picnic tables
Hit the trail again to make use of the new workout stations around the park
1. Sit-up and back extension stations – 10 reps each x 2 cycles, if you are waiting then you are holding plank on each station
2. Leg press – 30reps each x2 cycles through
3. Basketball court for Bobby Hurley’s around the 3 point line, run to other side and repeat, then back to start x2 rounds
4. Vertical pickle pounder machine? And dip station – 10 reps each x2
5. pull-up station x 10 reps
Mary: Burnout was asking about Sally, so I asked them which they’d rather do: Sally or Thunder? One of the pax asked what thunder was, so I chose thunder.
Circled up for explanation – constant side straddle hops with a burpee every time you hear the word “thunder.” I hit play on Thunderstruck and Mary began.
Burnout finished the hour out leading us in 3 minutes of stretching
Announcements: decision is being made this coming Friday about a huge grant for the park, where they can add more fields and features. Csaup in Cary oct 20th. Fuquay 4yr convergence the last Wednesday of this month. Potential for a legendary Benson CSAUP!
Prayer: the grant decision, family and extended family requests as well.
