Back to Basics

Written by Thunder, Q.

Date: 6/16/2021,

Conditions: clear skies, 60 degrees

Location: Community Park, West Windsor

8 PAX: Aviator, Brisket, Dos Equis, Photo Finish, Scar U, Dick Clark, Mulligan, Thunder (Q),

Disclaimer: Modify as necessary. Not a professional. Suggestions only. Don’t sue anyone. Aye

Wednesday morning work-out was about getting back to basics, using some old school track and field dynamic drills to warm up the PAX and get the blood flowing, followed by a basic circuit which on paper was easy!

Stretch: Arm circle/circle arms, elbow above head, groin & hamstring stretch, tippy toes

Dynamic Warm Up: Run 6 laps around the car park

  • Lap 1:  Jog plus 2 x high knees between cones
  • Lap 2:  Jog plus 2 x bum flicks between cones
  • Lap 3:  Jog plus 2 x lunges between cones
  • Lap 4:  Jog plus 2 x high knee skips
  • Lap 5:  Jog plus 2 x Left foot to right hand, right foot to left hand
  • Lap 6:  Jog plus 2 x hip twists

Circuit: Before starting the circuit Thunder described the circuit to the PAX,     

  • Round 1: 15 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
  • Round 2: 14 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
  • Round 3: 13 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park
  • Round 4: 12 count of Merkins, Wide leg squats, American jack hammers, burpees, wide leg sit-ups, plank with leg lifts and 1 lap of the car park

COT: Whether it’s a workout, workplace or personal, getting back to basics is essentially about re-connecting with a simpler life supported by your own core values versus the expectations or lifestyles of others. Today’s workout was a combination of dynamic warm-ups and circuits I did 30 years ago, simple but hopefully you found them effective!  

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