22 pax, including Go Rucks in training who strolled in late, posted on an beautiful spring morning. PAX received a triple beat down being led by three Q’s, Gnobby, Friar Tuck and Rain Man who were celebrating 4 years of working out together. As one PAX muttered half way through the beat down, “I hope they don’t have an anniversary for a couple more years!”
WARM UP
25 SSH, 25 Sir Fazio Arm Circles, and 25 Mountain Climbers
ROTATION #1 – UPPER BODY BEAT DOWN by Gnobby
- 20 Merkins
- 20-count Balls To The Wall
- 15 Merkins
- 15-count Balls To The Wall
- 15 Wide Grip Merkins
- 15-count Balls To The Wall
- 15-count Merkins
- 15-count Balls To The Wall
Gnobby feeling very generous after shoulder beat down allowed PAX choice of bear crawl, crab walk or gorilla crawl around the corner, down the ramp to the basketball court where PAX found a rock of their liking. Followed by sets of curl, overhead press, overhead hold, forward lifts, and more overhead presses.
ROTATION #2- Stairway Shredders by Friar Tuck
Group 1: Sprint up stairs; at the top: star jumps x25
Group 2: Jump squats oyo
flapjack
Group 1: Right-leg hops up stairs; at the top: high knees x25
Group 2: Right leg lunges oyo
flapjack
Group 1: Sprint up stairs, around the access ramp
Group 2: Left leg lunges oyo
flapjack
Group 1: Bunny hop up stairs; duck walk access ramp
Group 2: Jump squats oyo
flapjack
Group 1: Sprint up stairs, around access ramp
Group 2: Broad jumps to fence & back
flapjack
ROTATION #2- 4/26 TrackTraining by Rain Man
Given we are in 4th month of year and 26th day . . .
Four 100 meter sprints with 26 LBC’s after each sprint
Four 100 meter sprints with 26 Carolina Dry Docks after each sprint (with brief interruption for White Shoe hamstring pull)
Partner Up – One partner runs 50 meters and back while other partner begins LBC’s
Ran back to parking lot for Mary.
Mary
Running circles: forward, shuffle facing in, shuffle facing out, high knees, kareoke in, karaoke out
COT
Ecclesiates 4:12 – A cord of three strands is not easily broken
