In honor of National Superhero Day, the workout at Copper Beach naturally had to steer in that direction.

The morning started a little rough…I defeated the FS, but still in a fog, missed my turnoff from Mountain View Corridor and took the scenic route to the AO…I did arrive, barely on time – but close enough to bring doubt into the PAX.

Our lineup today included Knope and Kingpin – who have to be close for the most posts in 2021, Team Alsco (Hollywood and Sandbag), and Gold Digger.

Warm-a-Rama

SSH IC x 25

LBAC, forward and back, IC x 10

Willie Mays Hayes IC x 10

Superman Merkins, IC x 10

Spiderman Merkins, IC x 10

The PAX then set off on a Mosey around Midas Park Rd – with an Indian Run

The Thang 

Part one – we stopped near the intersection of the Road and Midas Creek Trail and continued with our Superhero theme with..

FLASH (I’m not saying this workout came from the real Flash’s personal workout library…but I’m not saying it didn’t)

40 High Knees SC, 10 Squats IC, 20 Merkins SC

20 High Knees IC, 20 Lunges, 20 Plank Jacks IC

We took a break from FLASH and Moseyed to the Pull-up Park about a quarter mile to the west

Part two – Quick Pull-up Ladder

One Burpee – One Pullup

Two Burpees – Two Pullups

(continued to five and five)

We mosey back to where Flash Part one occurred…

Part three – FLASH continued

40 High Knees SC, 10 Merkins SC, 20 Bonnie Blairs each leg!

20 High Knees IC, 20 Flutter kicks IC, 20 Squats IC

(note: Some of the smarter kids in class figured out that 20 IC High Knees is 80, while 40 single count is only 40)

Pax took the Midas Trail back to Copper Beach in the interest of variety and making Knope’s Strava map cooler…mission accomplished!

Mary – featured Captain America’s (1 WW2 Situp combined with 4 American Hammers at the top, then 2 and 8, 3 and 12, up to 5 and 20) and some Foxhole exercises (1 WW1 then flip for Merkin – 10 reps total).

Quick Review…Flash was hard and fun, Spiderman Merkins always leave a mark, Cap’n Americas were okay, the foxhole ones were a little goofy..could be operator error.

COT/WRAP up

Mentioned Friday’s Coffeeteria and planning meeting after the AMP workout.

Prayed for Domo’s injured Back/elbow, the Flu that has hit Frostbyte’s crew, and a senior living center that Sandbag’s company serves

Grateful for the beautiful weather and the health to get out and do what we do .

Thanks to all who showed and pushed hard this morning!  Now lets go lead and love others well!

YHC,

ThighMaster