16 PAX posted up on a beautiful morning in Chapel Hill for the third installment of Orange County Line. After Lo Pair’s crushing derkin fest at Rameses on Wednesday I thought about giving the PAX a bit of a break for that muscle group and wanted to incorporate some CORE into the workout. We did get a bit of a break below is what went down:
Warm Up: Jog around the school and circle up on the basketball courts. Knoxville pounded his chest after hanging on the rim(this is an elementary school Knoxville but you still have some ups). SSH X10, Merkins X10, Windmill X10, LBC X10 all in cadence.
Thang:
To the playground and divide into groups of 8 and a single file line. We start at 1 and go up to 10. 1 Merkin in Line followed by 1 pull up. After your pull up to the back of the line for 2 merkins, then 2 pull ups repeat until 10. Must SSH while waiting in line and finish merkins unless you are spotting the man in front of you. Finish with 50 merkins and 50 pull ups.
To the field and line up width wise. Time for a Burpee Escalator and some LBC’s. Sprint to the fence and begin with 6 burpees, sprint back and 25 LBC’s to the other end 7 burpees then back for 25 LBC’s. End with 10 burpees. 40 burpees and 125 LBC’s.
10 count by 2ply
Stay on the field and partner up. We had 5 minutes of Partner Relays. Partner 1 does WWII situps while Partner 2 sprints to fence and back. Running Partner Tags in for WWII’s and other sprints.
To the basketball court for 4 MOM. Set of Plan to 6 inch holds. Bicycle Kicks, and finish off with 20 final cadence count LBC’s.
COT: Thoughts and Prayers for Lo Pair and all of us push to be better fathers, husbands, brothers, co-workers etc.
