21 High Impact Men rolled into the parking lot at the AO known as Disney on this 11th day of May, 2017. Pax numbers this week have been great. Southwake was coming off the yesterday’s afternoon convergence with FIA. YHC prepped a good beatdown for the 60 degree, clear morning.
Warmup
- Hot lap around the soccer field
- Windmill x 20 IC
- 5 burpee OYO
- SSH x 20 IC
- Moroccan Nightclubs x 20 IC
- Standard Merkin x 20 IC
The Thang
“The Death Star”
- On the soccer field
- Form a star with a center marker and 5 cones radially placed about 20 yards from center in a star mattters
- Divide Pax into 5 groups of about 4 (21)
- Each group start at one “point” on the star and do the called exercise with reps, then bear crawl to center and bread crawl out to next star point going clockwise
- Exercises were
- 10 Burpees
- 20 Merkins
- 30 WW2
- 40 Mountain Climbers
- 50 Squats
Next: Indian Run the long way to the Abyss (the 7 stories of stairs)
“10 minutes of Abyss”
- Half the pax up – half at the bottom
- Pax runs up/down and does 2 merkins
- repeat increasing merkins x 2 each time (2,4,6,8,10,12,14,etc)
- Stop at 10 minutes
- recover on the Jog back to warmup spot
Sally
- Plying Moby’s “Flower” aka bring sally up
- from Plank position
- On “bring sally down” Pax goes down into merkin – hold it
- on “bring sally up” pax goes up to plank
- repeat till the song ends
Mary:
- not much time – Freddy Merc x 20 IC
COT:
- Shirt Order is open
- Never Nervous wife in recovery – prayers
- Brony has you Q for Cletus
Always an honor to lead – great push out there men!!!
