AO: The Furnace
When: 6/15/2019
PAX: 9 (Sherpa, Sweater Vest, U-Haul, Ratatouille, Wilson, Messy, Pixel, Simba, and Chief)
QIC: Chief
Introduction
Warm (low 80s), sunny day at The Furnace. It is living up to it’s name this time of year. PAX were still scared of any mention/sight/sound of a bus near The Furnace. Nothing to worry about though, at least for today…
Warm-O-Rama
Disclaimer
Mosey to SE side of The Furnace.
SSH (IC x 15)
Hillbilly walkers (IC x 12)
Donkey kicks (IC x 12)
The Thang
Mosey to the canal for a field trip.
Split PAX into two groups. Group 1 starts at first light pole and group 2 starts at second light pole. Group 2 start with SSH while group 1 leap frogs (by running, not actual frog hop..PHEW) to the following light pole. Group 1 then does SSH while waiting for #2 to leap frog them to following light pole. When waiting for group to leap frog, alternate exercise between SSH and shoulder fist pumps. Field trip takes a “break” once PAX reach end of GR Herberger Park.
Mosey to tennis courts:
- Merkin separators across all tennis courts. Start at 2 merkins and add 2 each time. Total of 90 merkins.
- 9 (equal to total PAX) back and forths on tennis court. Frog hop one way and crab walk back. Q forgot how crabs walk apparently and needed assistance from the PAX.
- 9s (equal to total PAX..again) with wide merkins and scorpion Carolina dry docks across one tennis court.
Mosey back to where field trip stopped. Rinse/repeat back to first light pole except exercises changed to Burpees and calf raises.
Back at The Furnace and head to pull up bars. Partner up – one does chin ups and other elbow plank and then switch. 3 sets for 20 seconds each.
Mosey to circle. Same partner, one does incline merkins and other box jumps, then switch. 3 sets for 30 seconds each.
Mary: 30 seconds of each – crunchy frogs, J-Los, LBCs, side plank crunch, side plank dips. Rinse/repeat for another set of each.
Circle of Trust
Count-a-rama
Name-a-rama
COT
Coffeteria
F3 Phoenix 