Ina’s Playground

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Rump Roast, Icebox, Draper, Sweet Baby, AlrightAlright, Coach K, PowPow
QIC: Ina

AO: Burleson Park : Saturday, June 22, 2019
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Jump Lunge x 10 IC

Windmill x 10 IC

THA THANG:
Run big loop around park

Ab Party #1 

Flutter kicks/Plank on elbows/Rugby sit ups/x-ups – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).

Round 1 – All Pax asked to partner up

Partner 1                                                     Partner 2

Long jump down/back                          Cherry picker and press with  10 lb wts.

(3 rounds)                                                    (3 rounds)

Run small loop

*Med ball Russian twist/toss              *Med ball Russian twist/toss

(15 reps)                                                          (15 reps)

Run small loop

Frisbee walrus down/back                  Jump rope

(3 rounds)                                                     (3 rounds)

Run small loop     

*Merkin – 5 yds                                         *Merkin – 5 yds

(10/8/6/4/2)= 30 total                            (10/8/6/4/2)= 30 total

Run small loop

Pull ups x 5                                                 Dips x 10

(3 rounds)                                                   (3 rounds)

Run small loop

*Partners do same exercise

After all were completed, PAX ran another big loop around park.

Ab Party #2

6 inch hold/J Lo/LBC – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).

Round 2 – Due to time, each group was asked to try and complete one station with the run

Partner 1                                                      Partner 2

Sprint down/Burpee back                   Shoulder press with 5 lb wts.

(3 rounds)                                                     (3 rounds)

Run small loop

*Med ball sit up/toss                              *Med ball sit up/toss

(15 reps)                                                        (15 reps)

Run small loop

Frisbee inch worm down/back          Jump rope(R leg down/L leg back)

(3 rounds)                                                    (3 rounds)

Run small loop     

*Merkin – 10 yds                                      *Merkin – 10 yds

*(9/7/5)= 21 total                                       (9/7/5)= 21 total

Run small loop

Bench jump x 5 (continuous)              Al Gore

(3 rounds)                                                     (3 rounds)

Run small loop

*Partners do same exercise

 

MARY:
Ab Party #1 – #2

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Even in the warm, humid temperature, PAX were upbeat and ready for the challenge.  The goal was to keep everyone moving with core, cardio, multiple exercises, and no down time.  Worked with partners to push and encourage each other.  We all got through round 1 and both Ab parties, and one station of round 2.  The frisbee walrus was (again) a crowd favorite, proving to be more difficult with 3 rounds and slightly uphill.  Coach K and I discussed some possible modifications to get through more of round 2 next time.  Tclaps to AlrightAlright for posting for half the workout even though he had a commitment at 0845.  Tclaps to Icebox for providing tunes requested by YHC when he arrived (he was prepared)!  

ANNOUNCEMENTS:
1. Sweet Baby is working on F3 Dallas shirts
2. Several races coming up – see Band