Weighted vest.
Warm Up
Forward skip backward arm circles
Backward skip forward arm circles
Skip with a twist
Forward shuffle
Backward Shuffle
Backward Push
Butt Kicks
Stretch
Tiger Push ups
Crucifixion
Scorpions
Reverse walking lunges
high knee walk
walking lunge with quad stretch
walking knee out
lunge with a double twist
superman walk
kick walk
Plyo Circut, Tabata cycle
Jump Tucks/Speed Skaters
Rocket Girls/Jumping Jacks
Work
3 Rounds
Sandbag get up l, r/ hill run, trigger event
sledge hammer the tire
3 Rounds
Kettlebell swings, 15 rps
Blast offs, 5 on a side
2 rounds
Spectrum Squats
Isometric hold 30 seconds
6 reps, weighted squats
6 reps, dynamic squats
8 reps, jump squats
So this was kinda curious. "DP" wanted to work out. Cool. Originally I thought he said late afternoon. So, I tried to Que up some other friends as well. I thought the high school would be a cool place to meet. So then he suggest, 12:30. OK, I can do that. But, then we end up re-scheduling for 11. I'm thinking to myself this is going to be fairly public since I know there is a Field Hockey game. Turns out there are Soccer clinics, Football practices, Football games... I don't know what all. So, we went down to the lower practice field and shared it with some pee-wee football players. "DP" worked hard he's in better shape then he knows. Kinda fun even with tripping over pee-wee footballers. As we were doing the jump cycle I had the embarrassing realization that my bladder was about to rupture -- I made it to the last couplet in the Tabata Cycle before I had to run off into the woods -- fairly, nerve wracking since there were only several hundred people around. Then as we were doing the hill run this guy I know from A's softball team comes up and wants to have a conversation... "So, what are you training for?" All I could grunt out was "life". I felt a little bad blowing him off, but, sheesh... wasn't it a little obvious I was busy? The tire is a big one, but, whoever dropped it off didn't drill holes in the side walls so it would drain and the damn thing is full of water. No way am I going to try to move that thing with hundreds of people around, and then dump gallons of water on myself. So, we just pounded on it and used it for blast offs -- it is really too high for blast offs, but, that made it a good challange. I'll have to take a cord-less drill with me next time we go.
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2 comments:
You should carry Sisyphus business cards around for just those moments... ;)
Heh, heh, that is fairly amusing. They'd have to be plastic so the sweat didn't soak them into a nasty paper gob. And better then just blowing people off. I'll have to find the guy sometime this week and have an actual conversation he really is a nice guy, just didn't get it.
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