Wonderful Wednesday at Badapple

Preamble:

Planned on coupon + cardio.  Two stations set up.

Warm-O-Rama:

Toy Soldier x 10

Mountain Climber x 10

SSH x 15

Windmill x 10

The Thang:

The PAX lined up on the curb.  The first person ran a lap around the parking lot, while the other 3 did 6-inches.  When that person returned and the next took his lap, we switched to a low plank until each member of the PAX ran a lap.

Station 1 at the playground gazebo:

Rd 1. Step-ups (beta) + incline mercans – 25 reps

Run up the stairs and around the path, up the hill to the flag

Rd 1. Swings w/KB + Overhead Press w/KB – 25 reps

Run back to the gazebo.  Rinse and repeat.

Rd 2. Dips + decline mercans – 25 reps

Run up the stairs and around the path, up the hill to the flag

Rd 2. Curls w/KB + Skull Crushers w/KB – 25 reps

Run back to the gazebo.  Rinse and repeat.

Rd 3. Right-leg squats + Left-leg squats – 20 reps

Run up the path, back to station 2 (we modified the run)

Rd 3. V-Ups w/KB + Window Washers w/KB – 20 reps

Run back to the gazebo.  Rinse and repeat.

Mary’d for the last minute.

COT:

Grateful to lead this group this morning.  Thank you for coming out.