It’s a MARVELous Day
A small Pax of 3 got out in the “can’t-decide-if-it’s-winter-or-spring” early morn for some superhero-infused conditioning.
Warm Up:
- Sir Fazzio arm circles, Michael Phelps, Squats, Moroccan Nightclubs
- Jog out, side-shuffle slalom, sprint back X3
- 2 forward, one backward on the parking spaces
- Side-straddle hop
- 6-count merkins
- Down dog
- Jumping Spiders
The Workout:
Doc Ock’s Octagon of Pain
8 stations, 8 reps per stations, with bear crawls between each station.
Then a rest-in-the-run lap around the track, and rinse & repeat with 16 reps per stations (would go on to 24 if time permitted)
- Derkins
- Jump Squats
- Burpees
- American Hammers (cadence)
- Spiderman Pushups (like Peter Parkers, but you go down in the pushup as you bring the knee up)
- Lt. Dans (squat, then one lunge each leg)
- Outlaws (start like low slow flutter, but keep legs together and trace a circle; 8 clockwise, 8 counter-clockwise)
- 3-Legged Dog (down dog, raise a leg, do a pushup – useful progression for handstand pushups)
Mary:
Incorporated into the workout
Announcements:
Convergence at Pullen Park tomorrow; First Saturday 2.0 workout at Womble next week
Prayer:
Jess’ friend Nathan going through marriage struggles, working toward realignment and reconciliation, but damage has been done that will take time to heal.
