X Marks the Spot

Preamble:

IPC 2020 is over so now we can go back to our mediocre workout schedule.  NOT. The men at The Norseman are are always looking to accelerate so it was time to bring a good ‘un.

At planning time (10pm the night before) there was a real good chance we would be operating in the rain on this day but no rain during our workout today. A nippy 51 degrees did greet us as we circled up at the flag. But we soon warmed up.

Warm-O-Rama:

After a disclaimer we moseied down to Lake Norseman to circle up for warm-o-rama.

• SSH
• Weed Pickers
• Imperial walkers

We then reversed course and headed back to “Turf Field 1” which looks remarkably like a football field. This move “intrigued” at least one PAX as we went right back from where we came.

The Thang:

X Marks the Spot

We gathered at the center of the field at the 50 yard line

Round 1

4 corners with 4 different exercises but return to the center after each corner:

• 10 Merkins at the 50
• 10 Left Offset Merkins at corner 1
• 10 Merkins at the 50
• 10 Right Offset Merkins at corner 2
• 10 Merkins at the 50
• 10 Wide Merkins at corner 3
• 10 Merkins at the 50
• 10 Diamond Merkins at corner 4
• 10 Merkins at the 50
• Plank for the 6

Round 2

Leg time:

• 20 Squats at the 50
• 20 single count Lunges at corner 1
• 20 Squats at the 50
• 20 Star Jumps at corner 2
• 20 Squats at the 50
• 20 Bonnie Blairs at corner 3
• 20 Squats at the 50
• 20 Squat Jumps at corner 4
• 20 Squats at the 50
• Plank for the 6

Round 3

Ab time:

• 30 LBCs at the 50
• 30 American Hammers at corner 1
• 30 LBCs at the 50
• 30 Box Cutters at corner 2
• 30 LBCs at the 50
• 30 Flutters at corner 3
• 30 LBCs at the 50
• 30 Freddie Mercurys at corner 4
• 30 LBCs at the 50
• Plank for the 6

11s

Time to move on so we left the field and ran up Mt. Norseman the Miracle League pavilion for 11s of Derkins and Step Ups with the Step Ups at the back pavilion step up wall. Half started in the back and half in the front to keep the field spread out. Most were on their last round when time was called and we ran back to the flag.

COT:

Alpha Fall convergence and 5 year anniversary bash on Saturday 10/17 0630 at Wills park (Rubicon AO).

Pig Roast at Callahan’s Saturday night 10/3 at 0500. See Slack for sign up details.

Naked-Man Moleskin:

It is great to see this group growing and seeking to accelerate fitness, fellowship and Faith. Keep taking the DRP.