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Date/Time
Date(s) - 08/13/2020 - 08/14/2020
5:30 am - 6:15 am
Site Q - Hannibal
Location
Riverside Park
Categories
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
PAX: Bourbon, Lego, Mile High, Popeyes, Beaker, Charmin, Jennay, Peach, Hazmat, Fossil, Spaulding, Casper, Huffy, Hannibal, Woodstock
QiC: Woodstock
Woodstock Part 2: The Foundation.
Core and Leg Focus.
Covered 3 F’s, 3/5 Principles and then all 5 Principles, Disclaimer.
Warmed up with some cadence SSH and Windmills, then broke down into 4 groups:
1) step up and squat. Using only your right leg, step up on the ledge then step down, then squat. Repeat 10 times, then switch legs. Keep repeating R/L until Station 2 finishes.
2) Run down to Hood Park and back. This is the timing group and called switch when back. Audible on round 2 to 10 walking lunges then LT Dan around the outside arc.
3) Steps. Simple and awful. Climb the stairs on repeato.
4) Box jumps (jump squats if not able).
Made it through 1.75 rounds before calling and switching to a COP for core. Planks (45 count), plank jacks in cadence. Imperial walkers IC, then Imperial Squat Walkers (with only a mostly jacked cadence) IC. Flutter kicks IC, then hello dolly IC. Leg levers OYO. LBC’s OYO.
Ended in a COT, Jennay was the 6 and he loves us. Prayers up for healing, health, patience, and grace.