Benches and Walls

The Pit – 7-22-2021

Weather: 60s

Pax: Cornwallis, Square, Caspian, Keytar, Proximity (Q)

Welcome, Disclaimer, 5 Core Principles

Warm Up:

SSH IC

AV IC

Weed Pickers IC

Copperhead Squats IC

Imp Walkers IC

KWAT IC

Mountain Climber to Imperial Walkers IC

Run to the steps and up and down 3x

Thang:

Mosey to the Cinderblock Pile and grab a block

Alternating workouts at the benches and wall.

Round 1

Bench:

Merkins on Bench x 30

Murder bunny to the wall

Wall:

Wall Mtn Climbers

Round 2

Bench:

Modified bicycles on bench holding block in the air

Broad jump to the wall

Wall:

Shoulder taps using wall

Round 3

Bench:

Flutter kicks on bench

Zamp carry block to the wall

Wall:

Wall Lunge

Round 4

Bench:

Ice Skaters over Bench/Block

Lieutenant Dan to the wall

Wall:

Wall Merkins

Round 5

Bench:

Hip Flexor Hops onto Bench/Block

Ran out of time so no wall sits for today. Return blocks and mosey back for Mary.

Mary

Crab Toe Touches

Plank Jacks

Low Extended Mtn Climber

Moleskin:

Fantastic weather so shirts stayed on today. Great work by all Pax and appreciate everyone’s patience as again I’m trying some new things. Little more discussion about Blippi (yes that Blippi) than I was expecting, but great to keep it light hearted during a light workout. TAPS for Cornwallis as he leads the youth out to the AT! Plans with Keytar about his new Keytar youtube channel – I know I would be fascinated by it.


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