16 PAX merged on the vortex for a beautiful 60 degree workout. Excited for the usual beatdown of merkins and burpees, some (Wuerffel) were shocked to discover the hippie sh*t that was to come. With plans for a pre-Turkey Day cardio massacre YHC gathered the troops in the parking lot and the running (and heavy breathing) began and barely ceased.
Warmup:
Do the following exercise circuit three times, each time going progressively harder and faster- jog/run/sprint around the soccer field, SSH (x 15, 20, 20), IW (x 15, 20, 20), 4 corners (jump to each corner of an imaginary box, x10, 12, 15), Butt Kickers (x 20, 20, 20), High Knees (x 20, 20, 20).
Stretch?! (I know, blasphemy!!!): combinations of lunges, toes touches, hip flexers, and quad stretches
Head to the sideline of the soccer field. Pax sprint to opposite side of the field, do 10 of a called exercise, sprint back and do 10+ until last person finishes 10. Exercises: SSH, Merkin shuffle hops, Burpees
Pax pair up and line up on the sideline. One pair at a time sprint to the wheel of misery/suffering for 10 pull ups each. In the meantime, the rest of the group does a called exercise until they return. Exercises: line jumps side-to-side, line jumps forward and backward, line jumps straddle hop, frog jumps, Kareoke, high jump skips, plankoramo.
COT
Moleskin- Awesome to have 16. So happy the vortex has grown and remained big. Keep it up! Playlist of pain is ready to go for next week!
