02/09/2019 - Saturday 19 Swayze PAX: Crockett, Sweetness, Bagpipe, Chico, GAAP, Swayze, Lynchpin, DuPont, Kryptonite, RexKwonDo, Jedi, DoubleDuece, Belafonte, Swish, Pipeline, Q-Bert, Curly, Outhouse, Maybe
Warmup: 2 laps around football field
Run over to Baseball Field and Circle Up
Hallelujahs - Have hands raised during any or all exercises...(creates a Major Burn..) 10 count
Randys (With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.) 20 count
Side Straddle Hop (Jumping Jacks) - 20 count
Heels to heaven (on your back Legs straight in the Air) - 20 count
Dolly (lying on your back, feet six inches off the ground, spread legs to the side and bring them back to close) 15 count
Rosalitas (lying on your back, feet high off the ground, spread legs to the side and bring them back to close) 15 count
7 of Diamonds
Performed on a large diamond; we use the outside of a baseball field,
but any large area will work.
with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round,
for a total or 4 rounds.
Round 1, do 7 LBCs (Little Baby crunches)
Round 2, 14 dying cockroaches at each of the 4 corners.
Round 3, 21 flutter kicks (legs straight in the air, alternate up and down)
Round 4, 28 russian twists at each of the 4 corners.
Run Over To Parking Lot by Golf course
Aiken Legs - OYO
Done in succession with no rest --
10 x Squats,
10 x Squat Jumps,
10 x Lunges (10 each leg),
10 x Split Jacks (10 each leg forward).
Run back over to Parking lot by football field
Chest blaster exercise intended to build mucho chesto.
10 x Merkin
10 x Wide Merkin
10 Stagger Merkin Left
10 Stagger Merkin Right.
Daft Punk ("around the world lunge")
Lunge exercise performed in cadence with a cadence count that you cycle through three times (12 count move). 5 each side
Right leg lunge forward (step back to center after each)
Right leg lunge sideways
Right leg lunge back
Left leg lunge back
Left leg lunge sideways
Left leg lunge forward.
This completes one full Daft Punk.
Superman - Lie prone on the ground with arms, legs, and head held up as high as possible. Hold position to tolerance
Starting position - In forward lunge with knees slightly bent. Perform standard lunge movement bending with back knee touching ground and then
return to starting position. Switch legs and repeat.
Can be performed slow (with knee reaching ground) or fast ultimately resulting in excessive "burn" in the thighs
Run to end of park
7 Derkins on park bench
7 dips on rail
with a sprint in between stations
- Roadhouse or Ghost? What to expect at Revolution..
- Channel Your Inner Metronome