Thelma preblast
May 23, 2018
Postblast from 52 card pick up
May 24, 2018

  • When: 05/23/2018
  • Q: Robot
  • Pax: Nola, Die Hard, Tech, Comet

Interesting start to the AM sweat-fest today…

There was almost immediate sweating as soon as I walked out the door (oye). Got in the car and spotted our  neighborhood fox just trotting along my street-you know just hanging out being cool. Arrived for a pre-run and well, it’s pitch black. I mean D-A-R-K like that really good show on Netflix (check it out….in the original German (you’re welcome in advance for that one))…….no lights at the Sports Club. Never fear-our very kind security representative Felicia was already on it and to our rescue! She opened the gates at Clarke Creek park, turned on the lights AND the tennis court lights and after some quick discussion, we were off for a field trip and change of scenery!!! Grateful to have such good folks looking out for us! So we had a little late start but we had some very entertaining stories to chew on as we warmed up!!!

Warm Up: Torso Twists, Arm Circles, Hip Circles, Butt Kickers, High Knees and Cotton Pickers

The Thing:

Curb work-1 minute on, 10 seconds off. Each station comprised of 3 tasks-1 Strengthening, 1 Cardio, 1 Core. Travel to opposite curb for Station 2 ending up with 6 total stations.

Station 1
Incline Push-ups
Fast Feet aka Rocky Balboa
Reverse Plank Hold
Crab walk to curb

Station 2
Tri-Dips
Plank Jacks
Side Plank
Bear crawl to curb

Station 3
Bulgarian Split Squat (leg 1)
Mountain Climbers
Side Plank (opposite side)
Frog jump to curb

Station 4
Bulgarian Split Squat (leg 2)
1/2 Burpee
Plank
Walking lunge to curb

Station 5
Decline Push Up
Step Up/Knee Up
Squat sit-one leg elevated
Reverse lunge walk to curb

Station 6
Zebra kick
Jump up or calf pump
Squat sit-opposite leg elevated
Run to curb

Grab water

Abs & Arms
20 Shoulder Rolls Forward
20 Weighted Russian Twists
20 Shoulder Rolls Backwards
20 Figure 4 Crunches
20 Renegade Rows
20 Superman with squeeze

Left off for time:
20 Bicep Curl to Shoulder Press
20 Lemon Squeezers
20 Lateral Upright Rows
20 Reverse Sit Ups

A good one had by all today! Thanks for coming out!!

JOIN US TOMORROW-Triple C Brew Run. Starts at 6:30. 1, 3, and 5 mile routes available. Come on out and sweat….then replenish with a brew if ya like. I’ll try to be there around 6:10/15 so BOLO!!!

 

 

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply