Monkey Humpers, Smurf Jacks and Bear Crawls…OH MY!!!

Hipster Intervals
July 3, 2018
Pre-Fourth Diva
July 3, 2018

  • When: 07/03/2018
  • Q: The Defender
  • Pax: Yankee, Coal Miner, Shredder, Nutcracker, Hero, Sketch, Scribe, SugarBaker, Boombox, Turnpike, Statster, Speak Easy (visiting from Morehead City), Zinc and APR

It was the morning before Independence Day and all through the gloom, I could hear 14 PAX groaning, “Will the Bear Crawls be soon?!” I replied, “Not yet, not in this pack, but get ready to sweat ‘cause we’ve got SMURF JACKS!”  As we all groaned when we got to Jack 20, we then lined up to Bear Crawl and I must say, we did quite a plenty! We then went into Shakiras…we shimmied & shook, next we needed to run, so off we took!  We landed at the shelter with Step Ups and Dips, we then ran back to the starting point to start our Flutter Kicks!  We got in some Defenders, Dirty Girls and a Minute Plank…Oh but wait, don’t forget that other LONG REVERSE Plank!  Below you can see we did more that I didn’t name, but I am not a writer and this is already lame!  I really enjoyed my time with the PAX…So, tomorrow for July 4th…do what you want…ENJOY and RELAX!

This is how it went down….

THE THANG

Warm-Up

Toy Soldiers – 16 IC

J Jacks – 16 IC

Windmills – 16 IC

Monkey Humpers – 16

***Lap around the track***

Round 1

80 Moroccan Night Clubs

10 Each Side Solid Gold Fire Hydrants

10 Carolina Dry Docks

20 One Legged Power Cleans (10 each leg)

***1/2 lap around track***

Round 2

20 Smurf Jacks

Bear Crawl to the 3rd  tree and back

10 Tuck Jumps

32 Shakiras (16 each side)

**Run to the picnic shelter**

Round 3

30 Tri-cep Dips

30 Step ups

**Run back the the Starting Point**

Round 4

30 Flutter Kicks

30 Defenders

20 Single Leg Dirty Girls (10 each leg)

1 Minute Reverse Plank (added a few seconds to this great plank amidst the mumble chatter)

1 Minute Plank

Stretch it out

COT

Name O Rama

Scribe lead us in Prayer.  Prayers for Speak Easy’s 2.0 for his dental surgery today, prayers for safe travels over the holiday and unspoken prayers.

Thank you so much ladies for coming out this morning!  GREAT JOB EVERYONE!!!

Catch you on the flipside!

The Defender Out….

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply