WIB for 10 May 2018
QIC: Burlap
Date: 10 May 2018
PAX: TBD
Time: 0525 gather; 0530 launch; 0615 COT
Location: Thruway Shopping Center, park between McDonald’s and Talbots
THANG:
- run to corner store, Chopt, and perform 15 Mountain Climbers each leg
- run to Moe’s and perform 15 side squats each leg
- run to Rite Aid and perform 15 burpees
- run to Dewey’s and perform 15 protractor chest presses (description below)
- run to Talbot’s, find a wall and perform 15 Mike Tysons
- run to first set of planters on way to stoplight at Stratford Road and perform 15 Undertow bench rows (description below)
- run around McDonalds on the Stratford Road side and run on outer edge of parking lot back to Chopt
Continuous repeato adding 1 to the number of reps with each repeated cycle (16, 17, etc., will anyone get past 20?).
At 0610, make your way back to start point for a bit of Mary and COT.
Protractor Chess Press = lie on your back and raise straight legs together and hold 6 inches off ground; then perform air bench presses with both hands to full extension, to completion while keeping legs still at 6 inches throughout (courtesy: Spamalot).
Undertow Bench Rows = sit on end of a bench or planter with nothing under your legs but a bench or some support behind your back; lean back, put hands on bench behind you with legs extended forward, straight and together; with legs together, bring knees to your chest and then return to full extension; that is one repetition. The repeated motion works the abs and the whole core and feels something like a rowing motion (courtesy: Undertow).
BONUS — Ways to remember the exercises:
- Chopt — chop that salad with your feet
- Moe’s — may cause (side) squats
- Rite Aid — you will need medicine after the Burpees
- Dewey — push those tempting cake squares away from you
- Talbots — Talbots and Mike Tyson go together like, well, Phil Collins and Mike Tyson…
- Planters — new exercise (bench rows) at a new spot
