Senior Workout Day

The shovel flag was planted and 9 strong showed up as individuals but quickly learned more about their buddy than they had planned. Mud-run or was it BRR training with fence jumps, hand stand walks followed with a longer hill run than expected. The group was led today by two senior Q's (OLD as we are often referred to by our brothers)

The Thang:

Cornhole at Q:
Run around both fields

20-SSH

20-IW

20-Mtn Climbers

20-Windmills

4 person push-ups - 20 single count

Partner up - size and ability - 20 single count each

Squats - Back to back

Push-up claps

Heals to the heavens - crowd favorite

Turning squat jumps w/ high five - some dance moves came out

Elbow bridge plank - push-ups

Squat - face to face

Mosey to cones

Bear hunt

P1 - does bear crawl for 50m - 55yards

P2 - sprints 40m - 44 yards in opposite direction turns around and tries to catch the bear

P2 - carries P1 back to start line

Switch

Crawl time

Bear crawl

Seal crawl

Crab walk

Sprint back to start

Plank

Turned over to Senator:

Line up and face the left hand side of the park.

Karaoke to the fence, hop over fence and hop back, karaoke back to start point and plank. Repeat this two more times with four hops and then with six.

Mosey to the concession stand wall and split into two groups for a strong square

1st side: Wall walk on hands the length of the concession stand wall. 2nd side: Lunge walk. 3rd side: Backwards bear crawl 4th side:Power skip back to start postion Go through the square three times total.

Follow the Q to the pine needle hill and run a zig zag path up and down the hill, around the tress, over the benches. Take a swing on the high bar for some fun. Circle up behind the firestation and plank.

Head out of the park for a group run. Go down the short steep hill at Mariana's and do 15 burpees OYO at the bottom. Continue all the way up the long hill. At the cul-de-sac, do merkins x 15 in cadence and nearly 20 Freddie Mercury's in cadence (cut short by a soccer mom and kids on their way out their driveway)

Jog back to the COT

Great work by the Pax today. YHC tried to add some obstacle type exercises to get ready for the upcoming mud run. The seal crawls and wall hand walks were the crowd pleasers today - challenging stuff! T-claps to Cornhole for Qing on short notice and for bringing some new ways to work the Pax. T-claps also to TC Parks and Rec for keeping the lights on for us this morning. It was a beautiful morning and as always, a privilege to lead such a fine group.

Announcements: Earthshaker Twilight 5K Trail Run, 04/26. Bring the family! Check out the latest Tega Cay workout, Golden Corral, on Tuesdays at 5:15 in at Harris Teeter in Tega Cay.

Prayers for those dealing with the loss of a loved one.