The Neanderthal Workout

AO: DeHavilland (a.k.a., Delco Park)
Date: 3/23/2019
Time:0700
Pax: Tails, Zebra, Sox (Kotter!), Bonedaddy (DL, Official Timer)
Q: Wilson

Warm-up with a mosey around the trail with COP at the half-way point (SSH x 20 IC) and at the end (Imperial Walkers x 20 IC).

The Thang:

Wilson has the subconscious urge to smash thing.

Using Tabata Time, each Pax begins at one of the stations, exercise for 20 seconds, rest and rotate to the next station in 10 seconds, rinse/repeat for 8 cycles.

The stations:

1. 25# medicine ball smash
2. 7# sledge hammer/tire smash
3. punching bag smash (straddle the punching bag and smash the pudding out of it)
4. big boy sit ups with 25# medicine ball held overhead

Repeat this cycle four times, but between each cycle:

Mosey 40 yards and on the return trip
sprint
carioca right
carioca left
sprint

With time remaining, Q delegated and we finished with:

S3 (Sox Squat Special): From a kneeling position, jump into a squat position;
Smurf jacks;
Jump squats;
Superman Merkins

Count-o-rama
Name-o-rama
COT

Coffeeteria!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s