…A Little Dish of everything

AO: DHS

When: 01/24/2019

PAX: Fireballs, Madoff, Fizz, Bean, Seles, Brass Monkey

QIC: Leon

A we move deeper into the dark dreary days of winter, there was a bit of a break in the chill and this morning’s weather proved to be more than manageable for the Pax that chose to exit the f-sack and participate in YHC’s beat-down.  The flavor of the day was a sprinkle of some of my favorites from other Q’s.

With That here we go:

Warm-O-Rama:

Curb to Lamp and Back

  • Toy Soldiers
  • Butt Kickers
  • High Knees
  • Karaokes

Circle up:  1 set IC x 15 of  SSH, IW, Windmills, Stone Mnts, stay down for 10 single count Dive-bombers, then 1 set each IC x 10, again stay down for 10 single count Dive-bombers

Mosey to Flashing red light intersection and line up for Cherokee Run Down with 5 low slow squats of the back;  South on Vermack, right on Parliament Dr, Right on Leeds, right on Womack, then left on Vermack and finish at the  DHS picnic benches.

11’s (Steps up and Dips), then move to curb for 11 IC Curb Derkins followed by a mosey to the Pit o’ Pain for 5 sets of jumps ups up the stairs.

Grab a rock and quickly move to benches for 1 set of 15 Kettle Bell swings then 15 Squat Thrusts

Leave rock at benches and move to middle sidewalk for a alternating Bear Crawl and Crab Walk to the end.

Circle up for Mary :  3 set of LBCs IC x 20,  10 single-count Obliques each side, (YHC tried a new Obliques exercise that will probably never see the light of day again), Heels to Heaven IC x 20

Mosey to side parking lot wall for Wall Squats/alternating leg touches while partner runs up and around the upper parking lot loop.  3 sets.

Work our way back for Mary:  3 set IC x 20:  Low Dolly, Freddie’s, 30-60-90’s, ‘merican Hammers

Bear Crawl and Inch Worm combo back up the sidewalk and back to benches for 1 last set of 15 Kettle Bell swings then 15 Squat Thrusts.  Drop Rocks and finish in the Pit O’ Pain with  another 5 sets of jumps-ups up the stairs.

Pax finish strong with a brisk Mosey around the back of DHS to home base.

COT, Manhole has Sat and Sleeper has Tuesday

Bean took us out.

 

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