warmarama:
We kicked things off with a downhill parking lot run, mixing in high knees, butt kicks, and karaoke on the way down. Stretch: Worlds Greatest, Don-Quiote, Quad, Cherry-picker
The Thang:
COP#1: 11’s
10 Jerkins (on a bar that runs along the sidewalk above the tenis courts) and 1 Merkin.
COP#2: TourDeStade with dips
Next, we headed to the stadium for a partner Tour De Stade (touch every stair twice). One partner did dips while the other ran up and down the stairs, then we switched and moved to the next set of stairs. Solid teamwork kept everyone together and having fun.
COP#3: 200m Sprint with partners and a twist
Hit the track for 200m sprints with a twist: at the 100m mark, everyone stopped for 20 Merkins before finishing the sprint. The group was smoked after that, so we took a quick 20-count recovery led by Snip.
COP#4: Evolution
On the football field we “Evolved” from a ameba, to a worm, to a crab, to a bear, to a man.
- Pencil roll to the 20-yard line
- Inchworm to the 40
- Crab walk to the 60
- Bear crawl to the 80
- Broad jump burpees to finish it off
COP#5: Catch me if you can
We wrapped up at the tennis courts with Catch Me If You Can: one person running circles around the court while the other did exercises, switching back and forth until the round was complete.
- Lunge
- Side Squat
- Bear Crawl
COP#6: Evolution
With about 7 minutes left, we circled up for Five Minutes of Mary — each PAX called and led an ab exercise in turn. This became 6-1/2 minutes of Mary and a unplanned hill-sprint back to the COT.
COT: Countarama, Namarama, announcements and prayer.
Great work this morning, men. We covered a lot of ground and got after it. Thanks for pushing through!