Stretch the Clock at Charlie Foxtrot

Stretch the Clock at Charlie Foxtrot

QIC: Gucci

Date: Saturday, August 31, 2019

PAX: Harden, Quiver, Sour Mash

A small, but elite group of gentlemen came out to Charlie Foxtrot on the last day of August 2019, hoping that the summer humidity was already on its way out for the year.  We wanted to get our holiday off to an early start, so we jumped right into the workout.

Warm-O-Rama

• Jog from the starting location to the bus parking lot at Frank Morgan Elementary
• Arm Swirly things forward – 15 count
• Arm Swirly things reverse – 15 count
• Arm Stretch Right – 10 sec
• Arm Stretch Left – 10 sec
• Overhead Claps – 15 count
• Seal Claps – 15 count
• Overhead Arm Stretch Right – 10 sec
• Overhead Arm Stretch Left – 10 sec
• High Jumper – 15 count
• Calf Stretch Right – 10 seconds
• Calf Stretch Left – 10 seconds
• Bend and Reach – 15 count
• Lunge Stretch Right – 10 seconds
• Lunge Stretch Left – 10 seconds
• Squat Bender – 15 count
• Quad Stretch Right – 10 seconds
• Quad Stretch Left – 10 seconds
• Bent Leg Body Twist – 15 count
• Windwill/Pagoda – 15 count
• Prone Row – 15 count
• Side Straddle Hop – 15 count
• Imperial Storm Troopers – 15 count

The Thang

We started with 11s

• Start with 1 gas pump
• DB shuffle across 2 light poles
• 10 mountain climbers
• Karaoke back to gas pumps

We then moved to a shaded corner of the school with picnic tables, to do the following:

• Right leg step up – 15 count
• ‘Erican – 15 count
• Left leg step up – 15 count
• Table Bench Press – 15 count

After a somewhat comical set of bench-presses in unison, we then headed to the starting point for Mary and cool down stretches.

Mary

• Low Dolly – 15 count
• Penguin Crunches – 15 count
• Flutter Kicks – 15 count
• Alabama Prom Dates – 15 count
• Pickle Pounders – 15 count

Cool Down Stretches 

• Whirly with the Clap – 15 count
• Extend and Flex down – 10 seconds
• Extend and flex up – 10 seconds
• Single Leg Over Right – 10 seconds
• Single Leg Over Left – 10 seconds
• Upper Back Stretch Front – 10 seconds
• Chest Stretch – 10 seconds