20 PAX showed up for Au Jus’s first Q! He had a little surprise in store for everyone as he had setup some large tractor tires from the Wellness Center for the PAX’s enjoyment. 2 FNG’s today so after the disclaimer:
Warm up:
30 SSH
15 imperial walkers
12 Willie Mays Hayes
24 Little baby arm circles forward and back.
The Thang:
Bear crawl up the school hill and plank while everyone finishes
2 line Indian run to the Wellness Center parking lot (.6 miles)
We had 4 stations set up:
4 pax did tractor tire flips and burpees to the tree and back 1.5 – 2 times. The PAX on the tire flips were the timers for the rest of the group.
8 pax did burpees with a on overhead tire press.
4 Pax did pull-ups
4 pax did dead hang with high knees
4 pax held bows to toes
We rotated through each station until everyone got a chance to hug a tractor tire.
Next we moseyed over to the Dubose hill. We did 3 sets of relay hill charge sprints up the hill to the light pole.
Half the Pax sprinted up the hill while the other half stayed back and did low squat holds, merkins, and burpees.
Finally we moseyed back to the schoolyard and did 25 box jumps and 20 derkins OYO.
We had 5 minutes of Mary
Weezer called 40 WWII’s
We ended with 30 Long slow flutters
Overall we ran over 1.5 miles. Maybe we can get that 4th hill charge next time.
Au Jus
