Surprisingly nice weather for July 7! The date is a good one – 7/7/20 – those are all good number for reps of any exercise.
Started with warm up – stretching out the 4th of July beat down!
Mosey with string of pearls:
1st stop – 7 merkins, 7 Carolina Dry Docks, 7 werkins
2nd stop – box jumps, dips, diamond merkins
3rd stop – burpee hill repeats x 7
To field for some core exercises;
Squat with rotations – hand on head, squat, rotate touching right knee to left elbow, squat, rotate left knee to right elbow, etc…
Squat to high plank – squat down, drop to hands, walk hands forward to plank, and back.., don’t stand up at end of squat..
Bear Plank with rotational foot tap – bear crawl position plank – kick right foot under your body and tap with left hand, plank, rotate left foot under body and tap with right hand….
Side Plank with Crunch (Right) – get in side plank with right arm on ground, lift left leg to left elbow – repeat
Mermaid Tap (Right) – basically V up with right hand on ground, legs to right side, swing up and tap with left hand
Side Plank with Crunch (Left) – get in side plank with left arm on ground, lift right leg to right elbow – repeat
Mermaid Tap (Left) – basically V up with left hand on ground, legs to left side, swing up and tap with right hand
Crunchy Frogs – in and out
Now to some Cardio:
Suicides at 10, 20, 30, and 40 yrds with 7 exercises at baseline:
- monkey humpers
- diamond merkins
- V ups
- WW1 situps
Mosey to the Flag.
Be men that lead – we may all look alike on the outside (a bunch of middle age white guys) but really we are different. We are all individuals and we need to reach out to Sad Clowns around us that need a nudge.