How to Catch A Leprechaun
Are you afraid to leave your house? Is it because of Leprechaun’s? If so hopefully today’s workout has you better prepared for your battle against the Leprechauns.
EC: Dawgpound, Emeril, Buford, Pablo
FNGs: Nope but if we did they would have been name Leprechaun
Warm Up:
Took a jog to the GCF parking lot. We then circled up there for the following:
50 Side Straddle Hops — This was to get your heart up as if the Leprechaun from the movie .. “The Leprechaun” was chasing you. You know the movie that had Jennifer Aniston in it before friends.
Good Mornings
Bat Wing
Randies
The Workout:
Start by working on our quickness. Quick feet up the one curb. Followed by a shuffle to the left to Good will. Keep your eyes ahead. Don’t let that Leprechaun out of your site. Quick feet down the GCF curb. Shuffle to the right keeping your eyes ahead.
Moseyed to the tiny hill by Dunkin Donuts.
Here we practice the far away pounce. Broad Jump and then crawl bear back to where you started. Increase the broad jumps by one until we did 5. After the broad jumps always crawl bear back to where you started.
Mosey to the dock stations.
Here we practice the quick pounce. Get into a Childs pose but be on your toes. Lunge forward with one leg. Bring that arm up. Lunge forward with the other leg. Repeat for 10 reps each leg.
Next we moseyed to the bank. The Leprechaun’s love gold so we did some ATMs. 10 Alternating Shoulder Taps, 10 Tempo Merkins 10 Merkins.
We then took a trip back to the flag. We then walked like a Leprechaun (Duck Walk) and when someone shouted pick up the gold we did a burpee from the duck walk.
We then repeated the circuit. Though after the broad jumps we did 5 Monkey humpers to show the Leprechaun who is boss. After the quick pounces we do squat hold where each pax counted to 1o. We followed that with Balls to the Wall.
Mary:
Bridge with our shoulder off of the ground
Extended Toe Touches
LBCs
Floor Wipers
Homer to Marge
Announcements:
Stay Safe everyone.
Running from Womble for all those that trained.
T-Claps (Recognition):
Prayer:
All first responders
Leaders
Everyone that is part of the Health Community
