The Scene: Muggy/warm, upper 60’s and dewy; time to roll around in the grass!
COP: We took a quick warm-up mosey lap around the entire upper field perimeter and then returned to the upper parking lot for the start of the COP.
- SSH x 15 IC
- Kneeling Merkins x 12 IC
- Lunges x 10 IC
- High Knees x 10 IC
- Peter Parkers x 10 IC
- Leg Lifts x 10 IC
- Plank Jax x 10 C
- LBC x 10 IC
The Thang:
First introduced to the Chattanooga crew by Gus (Landfill-Tabata), YHC decided to mix it up a bit and change it up a bit; of course, because it was so easy and fun — but don’t take my word for it!
Today’s tabata included the following exercises performed AMRAP for 20 seconds with a 10 second rest in between exercises for 4 straight minutes.
- Squat w/ Rock press
- Kneeling Merkins, or regular Merkins
- Lunges
- High Knees
- Peter Parkers
- Leg Lifts
- Plank Jax
- LBC
Repeato 4x
After a few … okay, a lot!, of 10 counts we mosey’d to the bottom of the hill with our buddy rocks; circled-up for a little arm burn musical chairs. First time through, we did 5 reps, followed by three more repetitions at 10 reps per exercise.
- Low Curl: 5, 10, 10, 10
- High Curl: 5, 10, 10, 10
- Full Curl: 5, 10, 10, 10
- Overhead Press: 5, 10, 10, 10
- Skull Crushers: 5, 10, 10, 10
Between sets, we moved right one time, then across, the to the right. Gotta keep these rock-pickin’ fools honest!
As if we hadn’t had enough, we decided to do a Gross (12 different exercises at 12 reps/exercise in 4 rounds).
Round 1:
Diamond Merkins x 12, Squats x 10, LBC x 10
Now, normally we’d just run somewhere, but, to mix it up, YHC brought a football, but WHY?!!?? It’s June and football is so far off…. well, needless to say the pax were confused by this, but the intent was to hand it to the PAX to throw/kick as far as he could and wherever it landed, that’s where he and the rest of the Pax would sprint to for the next round. First up? Laces Out, of course.
L.O. boots it and it looks like a shank right, but he got a lucky bounce as it rolled down the big hill! So, we mosey on down to the ball (still rolling), for Round 2:
Incline merkins x 12, Jump Squat x 12, American Hammer x 12
Next up, Early Bird (probably thinking, “futbol?”) decides to kick as well. He hits the “pooch kick” as we call it in American Football and Christmas comes early as the Pax have a short mosey to the restful oblong football, for Round 3:
Wide Merkin x 12, Lunge x 12, BBSU x 12
Next, I turn to one of the more youthful pax, Mudslide, to give it a go. Without hesitation, he chucks it up and over the hill; great thinking! We get to the top, and YHC decided it wasn’t enough and so I kicked it another 30 yards or so, for our final round. As they say, don’t save anything for the swim back; Round 4:
Angle Grinder x 12, Jump Lunge x 12, LBC x 12
Finally, Mr. Clean gets a chance to show off the arm, and he doesn’t disappoint. Throws it right back to the pavilion and YHC issues a jail break.
6MOM:
Flutter kicks, American hammer, Crunchy frog, omaha to Rainman for Freddie Mercury, omaha to Early bird for single leg lift press-ups, omaha to Laces Out for Hello Dolly
BOM and WOTD:
Impossible to I’m Possible