*Posted on behalf of Water Wings and Biner (hence the reason it’s three times shorter than what I usually post)*
The men of the PAX gathered in the gloom of unusual warmth. 29 men gathered in 65 degree weather wondering what the 2 VQ’s (Biner and Water Wings) had in store.
Warm-Up:
Biner began by mixing everything up with a reverse lap around the parking lot, winding the jog up at the community center. A few hill climbers, hill billies, good mornings and the like.
Thang:
Water Wings divided the PAX into 6 groups and split up into 6 stations around the community center parking lot. Each station had a different workout and instructions on how to proceed to the next station.
1. 10 Merkins in cadence – Run to next station
2. 10 Monkey Humpers in cadence – bear crawl to next station
3. 10 Plank Jacks in cadence – Run to next station
4. 10 Burpees OYO – Lt Dan to next station
5. 10 Dry Docks in cadence – Run to next station
6. 10 Boat/Canoe in cadence – Crab Walk to next station
and repeat…at 20
1. 20 Merkins in cadence – Run to next station
2. 20 Monkey Humpers in cadence – bear crawl to next station
3. 20 Plank Jacks in cadence – Run to next station
4. 20 Burpees OYO – Lt Dan to next station
5. 20 Dry Docks in cadence – Run to next station
6. 20 Boat/Canoe in cadence – Crab Walk to next station
and repeat…at 10
1. 10 Merkins in cadence – Run to next station
2. 10 Monkey Humpers in cadence – bear crawl to next station
3. 10 Plank Jacks in cadence – Run to next station
4. 10 Burpees OYO – Lt Dan to next station
5. 10 Dry Docks in cadence – Run to next station
6. 10 Boat/Canoe in cadence – Crab Walk to next station
Once completed the PAX form 2 lines for Indian run down the road to the stop sign. The PAX stayed in 2 line on either side of the road holding Plank position while the rear man sprinted towards the front of the line to resume plank position heading back to senior center. It took the PAX 5 rotations to get back to senior center parking lot. 2 rotations were holding Plank, 2 rotations holding Canoe, and 1 holding Low Plank.
Mary:
Biner resumed Q and led us through Dollies, Boat/Canoes and Captain Thors.
