Short Attention Span Pier-ter…

MONDAY MARCH 4, 2019
JAILBREAK/SSI PIER
Q – BLACKBERRY
ATTENDEES – Scoop, UptownGirl, Milkbone, Cher, Heartbreaker, LabRat


SEVEN PAX made the decision to swallow the Red Pill and start their Monday and their week on the right foot, indeed, sometimes on both feet and hands. A medley of short exercises ensued to hit all significant muscle groups with enough variety and progressive cardio to hold the attention of any ADD’er off his meds.

The Thang

Station 1 (warmup by the flags):

  • WeedPickers (x20)
  • Lotta Baby Armcircles – Morrocans, LBA Forward, LBA Reverse (each x5, in cadence w/ 10 count)
  • Side Straddle Hops (x20, 4 count)


Station 2 (mozy to benches by pier):

  • park bench double-Dry Docks (x15)
  • Gymnast Crunch (x10)
  • Box Jumps (x15)
  • Merkins (x10, 4 count)
  • REPEAT


Station 3 (after mozy dodging hidden sprinklers en route to playground) :

  • Pullups or swingset rows (x10)
  • American Hammer (x30)
  • Bundy Squat Calf Raise (x20)
  • Levitation Squat (x20)
  • REPEAT


Station 4 (Casino Porch):
After Partnering up, a 1-legged wheelbarrow to work the core and shoulders. Modification: if your partner has trouble walking on hands with his full weight try, a) holding both his feet, b) “choking up” on said partner’s legs to carry more of his weight, c) or maybe not, d) lunge or something if your shoulder is really messed up

  • One legged wheelbarrow with partner from middle of casino 1/2-way to end
  • crossed leg crunch (x15)
  • reverse partners, one leg wheelbarrow to end
  • crossed leg crunch (x15)
  • reverse partners, one leg wheelbarrow to 1/2-way back
  • crossed leg crunch (x15)
  • reverse partners, one leg wheelbarrow back to start
  • crossed leg crunch (x15)


Station 5 (progressive sprints and animal imitations between CAT5 cables)

  • 30 yd sprint 40% of max effort
  • run backwards to start
  • 30 yd frogger broad jump
  • run backwards to start
  • 30 yd sprint 60% of max effort
  • run backwards to start
  • 30 yd Bunny Hop
  • run backwards to start
  • 30 yd sprint 80% of max effort or until pull hamstring (i.e., UptownGirl)


Announcements:

  • bring something heavy Tuesday to Ironman, Q3 of F3SSI Anniversary Week


Prayer Requests:

  • Milkbone family travel mercies LabRat phase 2 job search, Scoop marriage restoration prayers for good friend
  • U-Dub biopsy results; as Tim was en route to Mayo in Jax we sent video of our COT

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