It was a sneaky hot/humid morning at Rock N Roll………..11 of us were able power through. The following is a brief summary for your viewing pleasure.
Mosey to the small basketball court for Warm-Up:
Side Straddle Hops, Don Quixote’s, Copperhead Squats, Monkey Love Makers, Shoulder Taps, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates, Mario Jumps, Hillbillies, Minecraft Walks, Mummy Kicks, Side Lunges, High Knees, Butt Kicks, Bernie Sanders.
to the back parking lot for Exercise One: Cone Work
Each PAX receives a cone: complete two broad jumps then place the cone where you land. Run to the start, then back to the cone – repeat until you traverse the parking lot.
On the way back: 20 count crab walk. Place the cone, then run and repeat.
Mosey to the back of the baseball fields for a Triple Check: Pole Smokers, Jump Squats, Runner.
Mosey to the parking lot area for Exercise Three: More Cone Work!
Throw the cone, run to area and retrieve, complete a burpee and throw again. Repeat while running to the start and back each time. Made our way to the sidewalk.
On the way back: 10 count Crawl Bear, place cone, run back, repeat.
Back towards the flag: We added in some extra running so Mudslide and Cha Cha could get to 3 miles.
COT and YHC took us out:
Final thoughts: It didnt seem that hot out this morning, but YHC (and a few others) were struggling a bit. The first cone exercise was in full sun, which set the tone for the day.
Throwing the cone proved exceptionally difficult. Great crowd today and a good time was had by all.
