Tortoise and Hare (Slow and Fast Movements)
- When
- Wednesday, August 23, 2023
- AO
- Kitchen Sink
- Q
- Beaker
- PAX
- 10 Beaker, Battle Bot, Cadre Olaf, Cyclops, Fishstix, Flounder, Peta, Slapshot, Solo, Spectre
Slackblast:
Tortoise and Hare (Slow and Fast Movements)
DATE: 2023-08-23
AO: ao-kitchen-sink
Q: Beaker
PAX: Battle Bot Solo Spectre fishstix Flounder Peta Slapshot Cyclops Olaf
FNGs: 0
COUNT: 10
WARM UP
- Overhead clap tempo x 12
- Tempo merkins x 10
- Upward dog to downward dog x 2
- Repeat Merkins and yoga x2
- Plank kick through x10 (4 count)
- Low slow squat with coupon of choice
- Lunge with torso twist x5 each leg
- Karaoke
THE THANG
Exercise (10 reps each)
- Burpee deadlift
- Bicep curl
- Tri extension
- Squats
Mode of transportation for ~25 yards
- inchworm to frog jump
- Crab walk
- Duck walk
- Long jump
Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.
Had enough time to go back to the first mode of transportation. Followed with some cool down.
Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing
ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT: