WELCOME AND DISCLAIMER:

We circled up in the parking lot and it was here that I welcomed everyone to Row the Boat!  I announced that I was not a professional and that they should listen to their bodies and modify the exercises if needed to prevent injury.

WARM UP

10 Good Mornings in cadence, 10 Windmills in cadence, 15 Side Straddle Hops, 10 Arm Burners

THE THANG:

After a short mosey to the tennis courts I explained to the group my love of triathlon and the use of brick workouts to improve our performance in several disciplines in a single workout.  I then revealed a stash of actual bricks that I had brought.  they were an assortment of sizes and weights.  Everyone was instructed to get two bricks to accompany them throughout the remainder of the workout.

Inside the tennis court we did a lap around stopping at each of the four corners to do exercises.  The first lap was 10 Murkins at each corner.  The second lap was 10 Freddie Mercuries at each corner.  The third lap was 10 Emperial Walkers at each corner.

We then moseyed to a narrow parking area to do some 7’s.   At this activity each participant was asked to do No Surrenders on one side of the parking lot then do Lunges across the parking area.  They then did Flutter Kicks and Bear Crawled back across the parking area.  The reps on both sides of the parking area each round always added up to 7.  6 and 1, 5 and 2, 4 and 3, etc.  Again, all of these exercises were done with the bricks in our hands.

We then made our way with a quick jog to the baseball back stop.  Here we did three sets of step ups and three sets of WWI situps.  we did 10 in each set .  Made harder with the presence of the bricks in our hands.

Finally we ended that segment with some weighted arm burners.

COOL DOWN:

Because of time constraints we were only able to get in one cool down exercises.  We did 10 reps and held briefly at the end for a stretch.

COT:

Prayer requests were given for : Fireant and his family, also the guys and girls of Wheeler Exterminating ,  Sissy Bar and his M, two friends of waterboy who were having surgery, SOL’s sister in her continued treatment for cancer, the guys heading to Myrtle Beach for Grow Ruck,   Jockey and his battle with a 26.2 mile marathon course in Myrtle Beach,  and finally unspoken prayers.

Announcements were made for PAX lunch at Sugar Hill Pizza, Greyhounds running at the dog park on friday morning, and Disco Trail ruck at Barnet Park.