Skip to content

Dance Club Clown Car

19 Pax between Swarm and Impromptu finished the week on a high note by showing up to make their bodies bigger, faster, and stronger!   I arrived on site 10 minutes prior to the Impromptu start time to get my mind right and finalize my Wienke.  That was quickly interrupted by the Dance Club Clown Car causing a raucous in the middle school parking lot!  I don’t know how those Briar Crest boys do it, but they have A LOT of energy in the morning!  Blaring music, screaming out of the rolled down windows, etc… they know how to bring the energy!  Ok, let’s do this!

A quick disclaimer was given and off we went! 

Here is what went down:

Warm Up Lap

Circle Up

              SSH x 20

              Imperial Walker x 20

              Mountain Climber x 20

              Plank Jack x 20

Run down to the end of sidewalk stopping at each light pole for 5 Bobby Hurley’s

Grab some wall

              30 Air Press in cadence

              15 Donkey Kicks

              30 Jabs in cadence

              15 Donkey Kicks

Partner up and grab a lifting rock

              Partner 1 run up path to cross walk, do 1 Burpee and return to relieve Partner 2

                             Combined 150 Curls, 150 Triceps Press, 150 Overhead Press

Mosey to the traffic circle

              Merkin x 10

              Run to other traffic circle

              Merkin x 10

              Repeat x 2         

Mosey to the benches – Dips then run sidewalk to the tables for Step Ups

20 of each

Mosey to the front of the high school for some ab work

Mosey to the front of the middle school for shoulder taps

Mosey back to start.

Done

Announcements:

  • Set up and tear down assistance needed for funeral tomorrow at Fivestones Church
  • Blood drive Saturday, 1/22 – 9:00 – 1:00 pm Weddington United Methodist
  • Folding party at Christ Closet on Saturday, 1/29
  • Convergence this Monday at Cuthbertson – 5:15 and 5:30 am workouts