Rained most of the night so a perfect morning to get back to our roots. Grass roots that is. Q's have been staying in the parking lot of late, but not this am. Today we hit the field for some good old fashioned rolling in the grass Core.
Circle up for COP: Side step shuffle (aka the DRM or Fred Astaire), IW, Sharon Towers, Mountain Climbers, Bridge, One leg bridge R/L & Merkins. All IC to about 15.
Did a count off by threes and also just to check quantity..Q fail. Divided in three groups and headed over to the 8 stations. Starting at stations 1, 3 and 5 the pax moved counterclockwise. At each station one pax would Q the IC, giving all Core pax a chance to Q this am.y
Stations of Eight
- Merkins IC to 10, KB Squat 20, Wipers IC to 10
- Dry Dock IC to 10, KB Rack Lunges 10 R/L, Reverse Crunch IC to 10
- Peter Parker IC to 10, KB Push Press 10 R/L, Box Cutter IC to 10
- Burpees 10, KB Russian Twist 10 R/L, Hammer Curls IC to 10
- Wide Arms IC to 10, Knee Ups IC to 10, Wood Chopper 10 R/L
- Mtn Climber IC to 10, Tricep IC to 10, KB Clean 10 R/L
- Seated Dips IC to 10, KB Renegade Row 10 R/L, Heels To Heaven IC to 10
- Parker Peter IC to 10, Power to People 10 R/L, Freddy Mercury IC to 10
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Mosey over to the end line for Bear Crawl Merkin Squat Ladder:
5 Merkins – bear crawl 10 yards – 5 squats
10 Merkins – bear crawl 10 yards – 10 squats
15 Merkins – bear crawl 10 yards – 15 squats
20 Merkins – bear crawl 10 yards – 20 squats
15 Merkins – bear crawl 10 yards – 15 squats
10 Merkins – bear crawl 10 yards – 10 squats
5 Merkins – bear crawl 10 yards – 5 squats
Some of the bear crawls turned into lunges
Back to stations for round two. This time pax reversed course and went clockwise.
Pulled the plug after 7 stations and headed to wall for some Peoples Chair to close it out.
COT and takeout by DRM
NMM
Hot, humid and wet grass are a delightful combo for getting the sweat out and gassing the pax. Good work today .
Great to see everyone take the Q at one point or another. We need more Q's and as you can see, it ain't that hard.
Today's tunes were greatest hits from 2012. Really expected more pushback from the pax, but actually saw some great dance steps.
Not too much mumblechater today...hmm?
Next Metro blood drive is 9.10.20 at Sugar Creek Brewery. Talk it up with the pax. Volunteer, signup to donate.
Contact any pax you know in other regions and talk up #FreedToBleed. Let's get 10,000 pints donated asap.
Thanks for the joining Core today in celebrating 8 years. It has been an awesome adventure and experience.