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
