15 PAX came out to Pullen Park Saturday morning for a beat-down in near-perfect early-Fall weather. All PAX brought maximum effort and great attitudes and got their weekends off to a strong start

Warm-ups:

25 Side-shuffle hop

20 Imperial Walkers

20 Mountain-climbers

20 Spider-Man merkins

20 Seal-Jacks

Run around lake at Pullen – stop at each quarter:

10 burpees

20 merkins

30 squats

Plank it out

Cross the train tracks to rock-pile by softball field

Curls (20) – pass rock to the right

Shoulder Press (20) – pass rock to the right

Tris (20) – pass rock to the right

Curls (15) – pass rock to the right

Shoulder Press (15) – pass rock to the right

Tris (15) – return rock to pile

Descend concrete bleachers in front of softball field:

LeBrons to top, run down, 5 incline merkins

LeBrons to top, bear-crawl down, 5 decline merkins

LeBrons to top, run down, 5 incline merkins

Left/right step-ups (20)

Dips (20)

Left/right step-ups (15)

Dips (15)

Run to valley between ball fields – partner-up

Partner 1 partner carry to top of hill, 10x hand-release merkins

Partner 2 partner carry to top of hill, 10x hand-release merkins

Partner 1 wheel-barrow to top of hill, 10x wide-grip merkins

Partner 2 wheel-barrow to top of hill, 10x wide-grip merkins

Run to rock pile behind tennis court – select medium sized rock

Jack Webbs with rocks (10/1 to 1/10) (per Floppy Disc request)

Run WITH ROCK to bottom of hill

Ascend hill with rock, 3 rockees (burpees with the rock), return to bottom of hill

Ascend hill with rock, 2 rockees (burpees with the rock), return to bottom of hill

Ascend hill with rock, 1 rockee (burpee with the rock)

Run to top of hill to return rock

Jog to tennis courts:

3 suicide sprints – Partner 1 sprint while Partner 2 People’s Chair; Balls-to-Wall; People’s Chaior

Run back to entrance of Pullen for Mary:

40 LBCs

COT

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