Wishy Washy Weather
January 13, 2018
WWM backblast baby it’s normal outside
January 13, 2018

These Dominoes Don’t Fall

  • When: 01/13/2018
  • Q: Grasshopper
  • Pax: Setter, Puggle, Triple Threat, Shaka, Plank, Aloha, Lanikai, Waves, Sprint & Scarlett

Overnight rain left a lot of standing water at this AO which I anticipated.  We were able to find enough dry spots to pull off a serious workout for the hour we were together.

Warm-up: 20 each

  • squats
  • side bends
  • arm circles each direction

The Thang:  Three sessions of 20-minutes to keep the hour moving and mixing

Session 1: Dora 200’s

Teams of three set up with PAX one at “the bars” next to the basketball court, PAX two midway down parking lot, PAX three to begin the sprint-n-trade.  The exercises were:

Bars Lot
Toes to Bar (hang and lift legs to get  toes to bar) Jumping Jacks
Tricep Dips Mountain Climbers
Side Shuffle (circle around left then right) Shoulder Taps
Toy Soldiers Moroccan Dancers
Raggedy Anne’s Knee to Elbows

 

Session 2: HIIT at the Hut

We completed an “Indian Run” to the covered picnic area for some work using the benches and dry ground.  One minute each move.

  • Good Mornings
  • Tricep Dips
  • Flutter Kicks
  • Inside leg lifts right
  • Inside leg lifts left
  • Spider planks
  • Lunge – front/back right
  • Lunge -front/back left
  • Stretch session – to keep limber and prep for session 3!

Session 3 – Domino 

Each PAX was given a number and then spread out around the play ground.  Each PAX chose a spot and an exercise to complete at that location.  The leader called out to start and everyone began their exercise.  After 20-count, the leader sprinted to PAX one and took over that exercise.  PAX one sprint to two and took over that exercise.  Pax three sprint to four and took over, and so on until everyone had rotated through each of the locations once.  When the leader reached her start position, she again completes a count of 20.

Catchers Net to end the domino.  The leader counts her 20 at her original location and then sprints to PAX one where they complete a 10 count of that location exercise.  Together, PAX sprint to two and complete a 10 count; together PAX sprint to three and complete a 10 count and so on until everyone is together in one group at the beginning and complete that exercise for a 10 count IC.

Whew!  THAT was a workout!!  The exercises included using some of the playground apparatus and we really had a blast. (We lost a few 2.0s to the swings – but that is exercise too!) Exercises were:

  • Smurf Jacks
  • Bobby Hurleys
  • Skaters
  • Stair Running
  • V-ups
  • Step-ups
  • Wide Push-ups

COT – Name-o-Rama

Thank you for coming out and giving your all to the workout today.  I hope to see you all this coming week.

~Grasshopper

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