It was a great day at the Vortex this morning, as a PAX of eight took to the field (some more on time than others, Coco).
After a quick lap around the field, the eight transitioned into a quick warm up: 20 cadence-count SSHs, 15 cadence-count air squats, Willie Mays Hayes, mountain climbers and merkins. Then off to our beloved playground for some circuits.
In pairs — we each did two sets of the following circuit: max pull-ups, dips, CDD and a combination derkin reverse v-up on the swing (seemed like a good idea the night before…). — Taking any suggestions on a name for this last exercise.
Back to the field for the main event:
After a quick recover indian run, the PAX split into two groups. One group of four with a cinder block, the others w/o. We took turns running Devin Hesters the width of both soccer fields. Those without the weight had to complete the “Head start exercise” before taking off after the other group.
Round one: Group one — full field sprint with cinder block, followed by five clean and press. Group two — five burpees prior to sprinting, five burpees after the sprint. Groups switch and repeat
Round two: Group one — full field sprint with cinder block, followed by five clean and press. Group two — 15 merkins prior to sprinting, 15 merkins after the sprint. Groups switch and repeat
Round three: Group one — full field sprint with cinder block, followed by five clean and press. Group two — 10 jump lunges prior to sprinting, 10 jump lunges after the sprint. Groups switch and repeat
Following round three, the PAX switched things up. Half the PAX took off on a bear crawl for the width of one soccer field and sprinted back while the other half shoulder pressed the cinder blocks. Upon return the groups switched and repeated. After both groups completed a bear crawl, we switched to one group bunny hopping the width of the field and sprinting back while the other half completed squats with the cinder block.
To finish things out the PAX completed one more indian run, with the last length of the soccer field turning into an entire group sprint. That lead us right into Mary and COT
