QIC: Miley

PAX Posted: Endo, Vanellope, Apnea, Flat Tire

 

Chilly morning in the low 50s at the Ranch. Quick disclaimer and right into a mosey to warm up a bit

Around the dog park and back to the round about by the dead end

SSH IC x 10

Baby Arm Circles IC x10

Cotton Pickers IC x10

Plant Jacks IC x 10

Mountain Climbers IC x 10

(thanks to Endo for a little coaching on cadence.. YHC still needs a little practice)

Mosey to the lake for the Alligator Bear race

Regular Indian run to the first gate to get loose

PAX then all line up in an Alligator Crawl line (Walking Merkin) while the PAX at the rear Bear Crawls to the front. Everyone had 2 chances to be the bear

Regular Indian run to next gate and grab a quick breather

PAX line up again in Indian Run position, but this time Walking Lunges while PAX in the rear does 3 Burpees and sprints to the front – 2 full rounds

PAX stop at the halfway point around the lake to give feet a rest and do a set of Bruce Lees

Back to the Alligator Bear race, one round this time

Another set of Walking Lunge/Burpee Indian Run

Mosey to the docks. YHC looked to his fellow PAX for a set to get us through the docks.

To everybody’s relief, Vanellope stepped up and requested FrogBurps. At halfway mark PAX finished to the end of docks with a Duck Walk

Mosey to the playground for some 11s. Start with 1 inch worm and 10 pull ups (thanks to Vanellope for recommending we start with 10 pull ups and work down) – modify pull ups with rows as needed

Mosey back to courts for a quick sip (finally)

Circle up in plank with feet in center. 1 PAX Bear Crawls around circle and back to position, then next PAX goes. 1 full rotation.

Remain circled up, but this time PAX get on their 6 and hold 6″. This time PAX going around the circle has choice of Bear Crawl, Crab Walk, or Lunges. 1 full rotation.

Each of the remaining PAX got a chance to request an exercise:

Endo – Hot Potato

Apnea – Z-Packs

Flat Tire – Mucho Chesto

Wind down with a mosey around the dog park and tennis courts and back to the courts

SSH IC x 10 brought us right to 8:30

 

COT

Thoughts and prayers with Haka, DBA, Grouper and No-See-Um at the GoRuck 26.2 Star Course