10/05/2020 - union - The Pendulum

AO: The Union

When: 10/05/2020

QIC: Diggity Dog

PAX:

Number of Pax: 6

Number of FNGS: 0

Pax Names:

Valor, Greyhound, Smooth Operator, Chocolate Chip, Hallmark, Diggity Dog


BackBlast:

Today was a great day to get up, get going, and get things done.  The weather was perfect (not too cold but still crisp), and the company was even better.  Today’s focus was on the pendulum.

We warmed up with some jumping jacks, through the tunnels, and arm circles. Then we took off for a run of our usual big loop.

The first pendulum was a Dora.  We partnered up along the curb in the middle of the parking lot, and got our mats, weights, and gloves ready.  we worked through the following exercises:

100 Decline merkins (toes on curb)

200 LBC’s

300 Squats with weight

One partner started the exercises, while the other partner ran down the middle of the parking lot to a light post, performed three Burpees, then ran all the way back to the other end of the parking lot where the stop sign is, and performed three more Burpees before heading back to their partners.  We worked through this pretty quickly, but I have to say there was a lot of mumble chatter about those decline pushups! Ugh!

Next it it was on to the second pendulum.  I set up two cones about 5 to 6 parking lot spaces apart for this one. We started with one of each partner at the cones. While partner 1 did tricep dips on the curb, partner 2 bear crawled towards the other cone (aka their partner).  Once partner 2 got to partner 1, partner 1 started to bear crawl to the other cone, and partner 2 started the dips.  We “followed” each other back and forth for an AMRAP of 10 minutes.  This one was way harder in person than on paper!

A few had to leave early, so those of us who could, stayed and did the Wildcat.  We did 2 rounds of this w/o stopping:

20 (sets) mountain climbers

10 merkins

20 plank to lunge (hold plank, then pull one leg up to lunge and lift chest- good stretch too)

10 jump squats

20 sit-outs (bear position and pull one hand off ground towards sky while twisting and put foot on ground behind other leg)

10 inchworms (with or w/o pushup)

We circled up and prayed.  We also gave praise for Greyhound‘s parents with the sale of their house. 🙌🏼 Then on to name-o-rama.

Everyone worked hard today, and pushed themselves too.  Great job ladies! I always love starting off my mornings with you!!

Pictures:

This Post Has One Comment

  1. Jessica Huffer

    Awesome workout Diggity Dog
    💪 Thank you!

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