It was a typical morning in the Ohio River Valley. In the 70’s and sticky at 5:30am. Weather looked iffy but since Deep Dish was not Q’ing today we all figured the rain would hold off for a while. It did and the morning turned out to be quite nice.
Double Down (R)
Number 2 (R)
Stick Up (Q)
At 5:30 the disclaimer was stated and we took a mosey around the island to the coupon parking lot for COP
COP: 25 (IC) High Knees, 15 (IC) Toy Soldiers, 10 (IC) Slow Grass Grabbers, Downward Dog, L/R Calf Stretch, L/R Runner Stretch, 20 (IC) Mountain Climbers, 10 Merkins.
After COP, a brief description of the WO was given. “We are going to keep things simple today and stay together. I know some of us are runners, some of us are not, and some of us are somewhere in the middle. Lets get through this together. We are going to run the on the road around the egg lawn and stop in each parking lot and do some stuff. Aye?” If you read that quote and cannot picture where or what is described that means 1 of 2 things. 1. You have never been to the incubator (which means its time), or 2. it has been so long since you have been there you are in desperate need of a refresher and we will see you next Monday!
As described above, we moseyed in a group counter clockwise around the egg lawn and stopped in each parking lot around the inner circle starting with the one closest to the bridge on the south end. In each lot we performed a movement IC, moved to the far end by some means other than running, and repeated the first movement and reps. Once all PAX finsihed we moseyed to the next lot. We continued this pattern for 1 and 1/2 laps before it was time to head back to the flags. The exercises were:
Lot 1: 25 Jump Squats – Bear Crawl – 25 Jump Squats
Lot 2: 25 Merkins – Walking Lunges – 25 Merkins
Lot 3: 25 Carolina Dry Docks – Bernie Sanders – 25 Carolina Dry Docks
Lot 4: 10 BOYOs – Side Shuffle – 10 BOYOs
Lot 5: 25 Dips – Karaoke – 25 Dips
Lot 6: 20 Jump Lunges (IC) – All out sprint – 20 Jump Lunges (IC)
Lot 1: 25 LBCs – Bear Crawl – 25 LBCs
Lot 2: 25 Flutter Kicks (IC) – Bernie Sanders – 25 Flutter Kicks (IC)
Lot 3: 15 Jack in the Box (IC) – Side Shuffle – 15 Jack in the Box (IC)
At this point it was time to head back to the flags. We continued around the egg lawn back to the flags to finish up. At the flags we finished up holding plank for 1 minute.
We circled up for count-o-rama, name-o-rama, announcements (New Site Q), intentions and Words of Thanks.