Ten bright eyed PAX showed up on another steamy morning at the Cougar to face a hump day beat down. After some mumble chatter about Wuerffel’s lack of marketing skills (seriously guys go check out the Goat on Tuesday mornings) we were off toward the track.
Warm Up
400 meter jog
SSH x10
WMH x10
Air Squats x10
Arm Circles (forward & reverse) x10
Mountain Climbers x10
Merkins x10
The Thang
Mosey out toward the school main entrance road, lunge walk and traveling air squats to Culbreth. Partner up for a buddy carry down Culbreth to other school entrance. Bear crawl & crab walk back up toward the school. On the way to the infamous Wall stopped at the short wall for 2x dips and some box jumps. Once at the Wall, it was time for some Usain Bolts….one at a time a PAX called out an exercise for the group to do while said PAX sprints to the end of the lot and back.
After a grueling combo of merkins, burpees, balls to the wall, people’s chair and various ab torture, it was time to mosey back to the track. Next up was a 100m sprint followed by 10x burpees follow by plank. Next 100m was a bear crawl/lunge walk combo followed by plank. Next 100m was another sprint with 10x burpees at the end (after a 10 count audible by Marky Mark as some PAX were lying on the track)….and that was that!
Mary
Things a get bit fuzzy here due to lack of oxygen and water, but some combo of ab exercises were performed to finish things off.
Vandelay
