This Post’s Author: Brooke
Pain in the Park was divided this last weekend. The majority of the group had “Pain in the North Woods,” (post recap will be up soon) leaving a small handful of us still doing “Pain in Lake Park.” Only 3 of us ended up showing, but we have a blast together. Here’s what we ended up doing:
“Pain in Lake Park” Workout
The day was so beautiful! Just perfect weather for an outdoor workout session. Nick and I met up with Ben, who rode his bike there to meet up with us. We all did some light mobility stretching and then took to the field with force.
Madison Warm Up
This is the same warm up Nick and I liked so much from Duckart Dislocation workout with the Madison crew.
- 10 Jumping Jacks
- 20 Mountain Climbers
- Downward Facing Dog (30 – 45 secs)
- 20 High Knees
- 20 Bird Dogs
- 10 Glute Bridges
Two times through. It get’s your blood flowing for sure.
Work 1: “Animal Instincts”
I came up with this sort of last minute before our session. I thought it would be fun to combine some animal themed workouts all together into a new workout. It was fun! These sorts of workouts make me feel like a kid again, especially the leap frogs. Goofy, but over all a pretty tough set.
- Crab Walk about 20 yards
- 20 Bird Dogs (10 each side)
- Inch Worms about 20 yards (these were killers!) to a tree
- The tree was the turning-back point and just for added fun, we Bear Hugged the tree and growled when we reach it… okay, maybe I was the only one that growled
- 10-15 Cobras (only lifting chin a couple inches off ground, not too high)
- Leap Frogs (Nick did Lunge Walks instead) about 20 yards
- 10-15 Dead Bugs, which are like Bird Dogs on your back (see image of me dead – ha!)
- Bear Crawl back to start about 20 yards
We ran through this twice. I want to do this again for sure. I definitely see this one evolving every weekend, so think of animal movements and come with ideas!
Work 2: “Tree Triangle Circuit”
We found 3 trees fairly evenly spaced from each other, creating a triangle. This workout worked really well since there was only 3 of us. We each took a position next to a tree. Each tree was a different station, and we rotated through the tree circuit a total of 3 times.
- Tree One = 10-15 Push Ups
- Sprint to next tree
- Tree Two = 20-25 Crunches
- Lunge Walk to next tree
- Tree Three = 10-15 Burpees
- Crab or Bear Walk to last tree
This felt great.
Stretches and Cool Down
After the circuit, we saw some ladies walking by on the bike path and they were nice enough to stop and take a few group photos of us. They asked us a few questions and even told us, “Good for you, taking such good care of your bodies!” It was cute, and encouraging.
Then the 3 of us chatted a bit as we ran through some basic stretches and hip-openers.
As a cool down we threw around a frisbee for a couple minutes.
Over all a great workout and a great day.
Next Pain in the Park “Kinnickinnic Pain” is tomorrow, Sunday Nov. 15th. We are meeting at Kinnickinnic Park (across the street from Outpost in Bayview) at 11am. The weather looks a bit cold, and possibly some sprinkles, so dress warm.
It sounds like we might have a lot of new faces this session, and the full force of the Pain team reunited – I am pumped!
