Written by Thunder, Q.
Date: 6/16/2021,
Conditions: clear skies, 60 degrees
Location: Community Park, West Windsor
8 PAX: Aviator, Brisket, Dos Equis, Photo Finish, Scar U, Dick Clark, Mulligan, Thunder (Q),
Disclaimer: Modify as necessary. Not a professional. Suggestions only. Don’t sue anyone. Aye
Wednesday morning work-out was about getting back to basics, using some old school track and field dynamic drills to warm up the PAX and get the blood flowing, followed by a basic circuit which on paper was easy!
Stretch: Arm circle/circle arms, elbow above head, groin & hamstring stretch, tippy toes
Dynamic Warm Up: Run 6 laps around the car park
- Lap 1: Jog plus 2 x high knees between cones
- Lap 2: Jog plus 2 x bum flicks between cones
- Lap 3: Jog plus 2 x lunges between cones
- Lap 4: Jog plus 2 x high knee skips
- Lap 5: Jog plus 2 x Left foot to right hand, right foot to left hand
- Lap 6: Jog plus 2 x hip twists
Circuit: Before starting the circuit Thunder described the circuit to the PAX,
- Round 1: 15 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
- Round 2: 14 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
- Round 3: 13 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
- Round 4: 12 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
COT: Whether it’s a workout, workplace or personal, getting back to basics is essentially about re-connecting with a simpler life supported by your own core values versus the expectations or lifestyles of others. Today’s workout was a combination of dynamic warm-ups and circuits I did 30 years ago, simple but hopefully you found them effective!
