AO: Lightening Rod
QIC: Danish
PAX: Bunny, Herbie, Kiwi, Lumbergh, Slash, Stray Cat, Walkman
Conditions
32F WHAAATTT! A colder morning than it has been but absolutely no one complained about it.
Warm up
SSH x 25
Scissor arms x 10
Slow High Knees x 10
Fast High Knees x 10
Butt Kickers x 15
3rd Grade Exercise x 12
The Thang
Mosey to track and doing 50 merkins by the time we get there (then another 10 once we got there)
2 rounds, 20 secs each exercise, 30 sec rest between sets
Up down squats
Duck walk – 2 steps forward, 2 steps back
Foot fires
Reverse Lunges
Side lunge
Broad jump/shuffle back
Split squat left
Split squat right
Skater lunges
Then….
2 laps of the track running 100m hard, 100m easy
Then…
50 merkins – with a burpee every 10
In cadence:
3 sets of 10 each of
Over hand rows
Under hand rows
Mosey back to LR doing 50 merkins along the way
Ab Shredder
Running Man crunches
Flutter kicks
Moleskin
If you put the jelly on before the peanut butter, the sandwich will fail.
And if you try to spread the peanut butter on the plate and then add the bread, it will fail even worse.
Like so many things, the order is not optional.
And yet, we often do the least-scary or easiest parts first, regardless of what the order of operations tells us.
The importance of form when going through our exercises
Less soreness
Proper engagement of muscles
Wider range of motion
More time under tension
Went through good form for the following exercises:
Squats
Lunges
Merkins
Plank
Flutter kicks
F3 Portland 