The Thang

Thang 1 – use some equipment, move around a bit

Pax completed 20 derkins OYO, then line up for a rebel run up to the playground.

On arrival, pax completed alternating sets of Merkins and Pullups – 10 merkins, 5 pullups, 20 merkins, 10 pullups, 30 merkins, 15 pullups.

hold plank for 6 (didn’t take long)

Line up and rebel run back to the pavilion.

Find a bench and knock out 20 dips

Rebel run back to the flags.

Thang 2, 4 corners

Corner 1 – Curl/Press, Bernie Sanders to corner 2
Corner 2 – Merkins, bear crawl to corner 3
Corner 3 – Air Squats, run to corner 4
Corner 4 – Carolina dry-docks, crab walk back to corner 1

Pax completed the circuit 3 times. First time around 10 reps of each exercise, increase reps by 5 each subsequent time.

Thang 3, little bit of tempo work

Found there was a little bit of time to eat up before Mary, but not enough for another round of the 4 corners so…

Tempo Chest Press.
10 reps, 2 counts up, 2 counts down
10 reps, 1 count up, 3 counts down
10 reps, 3 counts up, 1 count down

Tempo Bent Over Rows
10 reps, 2 counts up, 2 counts down
10 reps, 1 count up, 3 counts down (recover for a couple seconds)
10 reps, 3 counts up, 1 count down

Mary
50 Big Boys, on command
20 swimmers in cadence
20 flutter kicks in cadence
High plank 10 seconds, right arm up 10 seconds, left arm up 10 seconds
high plank to downward dog – stretch out each leg a bit back to high plank, lower down and push into upward dog (or cobra?) stretch the back, push the shoulders down, back to plank, bring right leg to hands and deep lunge stretch, switch legs. Stand up, hands down to feet, then slowly rise one vertebrae at a time.