Weather: a fresh 82F with very little wind (no complaints here)
Woke up Griswold at 6:15am (cousin visiting from F3Houston) and head out to AP. He got his name at Greenbrook park 2 years ago when he was visiting from Uruguay back then. It was great to have him come back where it started for him!
Warm Up: Took a little extra time to warm up, the pax may be feeling those hip flexors tomorrow.
- Mosey Jog one lap. Second lap with drills (side shuffle, karaoke, skips, backward run, backward skip), 3rd lap with a pick up in the pace
- Dynamic stretching: Knee to chest, heel to but stretch, walking hamstring stretch
- Lunge progression (forward, side, backward)
- Karaoke, side shuffle, A skip, B Skip.
4 Stations (5 exercises, 1 min each)
- Narrow stance merkins; standing lunges with twist; push with legs in bench; American Hammer; up/down with arms and legs (germans)
- 10 burpees, run 1 lap
- Carolina Dry Dogs; squat jumps; Moroccan night club; mountain climbers; open close arms and legs (germans)
- 10 burpees, run 1 lap
- Half squat position (jump between wide and narrow stance), jump to plank and back to half squat position; squat jump, sit on bench and legs up; dips; 3 push ups, 10 mountain climbers; feet on bench, hips up, bring one knee to chest alternate knees;
- 10 burpees, run 1 lap
- Rowing sit ups; squats with low bounces to squat jump; R lunge to knee drive; L lunge to knee drive; push up R above head, middle, below, then L.
- 10 burpees, run 1 lap
Finished with some Russian duckwalk, and some more A skip and B skips. Grand finale: walk out to plank, merkin. DO this the length of the bball court.
Prayers/Praises
Prayers for Rowdy and his family, and for those affected by Hurricane Dorian
Praise for the Jake’s bday