Curtain Call(Q), Sherpa, Ditka, ClockBlocker, Wilson, Chief, Lambert, Longboard, Odin, Doogie, and K-9.
We started promptly at 0600 with a Mosey to the field, followed by:
10x sidestraddle hops
Shoulder stretch 15secs each side
Triceps stretch 15secs each side
Disclaimer given (and summarily dismissed) during stretches.
We began our workout with sidewinders (Wide push-up, step left, close grip push-up, step left, wide pushup…etc. 4 minutes. We bear crawled the rest of the length of the large field.
Next, we ran over to the pull up bars, partnered up, and did 3 sets each of assisted chin ups, 30 secs per set.
We then ran to the hill to get started on the real workout: Push up pyramid to 6 reps, working alternately with your partner. Then, diamond push up pyramid to 5 reps in the same way. We made a half moon at the base of the hill, and introduced the men to the overhead arm clap: 4 count, 75 reps. We followed this up immediately with the Iron Butterfly: 4 count, 50 reps.
Suitably fatigued from the shoulder workout, we reassembled in the large field for the home stretch: 20 4 count Cobras to get the blood pumping, then 10 minutes of: 12 push-ups, 12 4 count flutter kicks, and then jog in place to the top of the next minute. We finished the Front, Back, Go’s, and jogged a full circuit of the park back to the large field for Mary.
We started with:
-leg throws (another partner exercise) 30 secs each
-1 minute of low plank
-V-ups 30 secs
-russian dancer 30 secs
-low plank 45 secs
We concluded our workout with a jog back the concrete to perform the count-o-rama, name 2 FNGs(Doogie[Patrick Sarette]and K-9[Travis Penske]), and finish with a circle of trust.
9 of 11 stuck around for coffeeteria, and good refreshments and conversation were enjoyed by all. We left with anticipation of the “Murph” Memorial Day workout, courtesy of Longboard!
This is my shield.
I bear it before me into battle,
But it is not mine alone.
It protects my brother on my left.
It protects my city.
I will never let my brother out of its shadow,
nor my city out of its shelter.
I will die with my shield before me facing the enemy.