8 members of the Addams Family came out to Rock n Roll on a slightly misty morning to put in the work.
Warmup
Mosey around the parking lot.
Side Straddle Hops
Helicopters
Arm Circles
Ukrainian Soldiers
Imperial Walkers
Standing Quad Stretch
Tempo Merkins
Mountain Climbers
LBCs
Knee Pulls
Mosey to first workout area on the trail to start us off right with a Triple Check consisting of:
Pullups
LBCs
Runner to downed trees and back. Initial instructions from YHC were spotty, with the group thinking the first runners were lost.
Mosey to first gazebo and partner up for a DORA:
100 Dips on Benches
200 Single Count Flutter Kicks
300 Copperhead Squats
Runner to stump and back.
Mosey about halfway through the paved trail for a Push-o-Rama:
10 reps for each type of Merkin below with a 10 count rest in between
Diamond
Military / Shoulder Width
Spiderman
Hand Release
Wide-Arm
Mosey another quarter mile or so for a Leg-o-Rama:
20 reps each exercise with a 10 count rest in between
Jump Squats
Left Leg Lunges
Right Leg Lunges
Copperhead Squats
Calf Raises
30 second rest
Mosey BTTF, or maybe the falling sign?
Circle of Fire – 10 Merkins of your choice.
Plank until failure… some say Pierogi is still in plank position as we speak.
Nice work everyone, thanks for coming out.
