A six pack of PAX showed up for an obstacle course and some hill work with cinder blocks! YHC wanted to work some different muscle groups and work with some explosion exercises that we don’t traditionally do a lot. This was a strong group of PAX and the intensity stayed consistent the whole time.
WARM UP
Run around the track and over to the parking lot
SSH x20
Imperial Walkers x15
Sir Fazio Arm Circles x7 forward x7 backward
Slow Merkins x15
THE THANG
‘Obstacle Course’
The following is to be completed non-stop…
Ski jump from cone to come and frog jump from cone to cone the length of the parking lot.
Bear Crawl half way back, then backward Bear Crawl the rest of the way.
Squat Jump over the parking median, shuffle to next, turn and Squat Jump over the next. Continue the whole length of the parking lot
Crab Walk half way back, then backward Craw Walk the rest of the way.
Sprint the length of the parking lot, and then backward run the length back.
Plank at the finish.
Repeat!
‘Hill Circuit’
1 PAX will go down and up the hill (1 rep) 3 times. First time will be shuffle facing left, second time will be shuffle facing right and third time will be regular forward sprint.
1 PAX will have a cinder block at the top of the hill and AMRAP an exercise until the other PAX are finished running the hill.
3 rounds with Cinder Curls, Cinder Swings and Cinder Squat Thrusts as the exercises.
‘Wheelbarrow’
Wheel barrow the length of the parking lot switching off with your partner as needed. Each line you come to (parking spaces) you must to 3 Merkins (in wheelbarrow position)
MARY
Freddy Mercury x25 with a hold every 5.
COT
Prayers for Parker and his family and all they are dealing with. Darby’s wife on her travels to the west coast. YHC’s upcoming ultrasound.
Naked Moleskin
I’ll have to keep some of these routines in mind. It was nice to implement some lateral movement exercises into the workout. I think by some of the PAX expressions, it was a good one. You could pretty much feel different muscle groups burning. Everyone did a great job and put out a max effort!
