Ninety seconds may seem short, but it’s plenty of time for a beat-down. Imagine 16 rounds with 90 seconds of intense workout – no rest between rounds unless you manage to somehow finish a few seconds early.
Warmup: SSH x 40, imperial walkers x 20, arm circles x 10 forward, double-count merkins x 20.
Ran down to the tennis courts. Each side of a tennis court had one station including:
Warmup: SSH x 40, imperial walkers x 20, arm circles x 10 forward, double-count merkins x 20.
Ran down to the tennis courts. Each side of a tennis court had one station including:
The Thang
1. 20 cross-over slam balls. (Lifting a medicine ball from one side of your body, carry the ball over your head like a rainbow, slam down on the other side of your body. Catch ball on a bounce and repeat back.)
2. 25 burpees
3. 20 box jump-overs (jump onto box, then over to other side, then back)
4. 40 merkins
5. 10 shuttle sprints (sprint the width of the tennis court – there and back)
6. 30 jumping squats
7. 40 WWII
8. 60 LBC
PAX had 90 seconds to complete a station, then move to the next station. No rest unless you completed the workout at that station. With sixteen rounds, we completed each station twice.
Next, it was time for tug-of-war. PAX split into four teams. Teams competed to see which team was top dog in tug-of-war. Blindside’s team dominated until Side Effect with his team of FNGs took the top spot as king(s) of the rope!
Ran back to start: American hammer x 40
Announcements for Blue Ridge Relay team needing one more member – sign-up! Gopher also has your metal plates if you ordered one.
Spooky
