14 PAX posted on this mild Saturday morning. No FNG’s so no disclaimer. YHC announced due to having multiples posts this week with lots of burpees and merkins there would be no upper body today.
Off PAX went with 0.5 mile warm up jog and then warm up:
- 25 SSH
- 20 Low slow squats
- 20 Wind mills
- 20 Good mornings
- 20 Imperial walkers
Formed line and ran series of 4 100-yard sprints at 50%, 75%, 90%, 100%.
Mosey over to tennis courts for series of 4 corners where performed exercise at each corner and then run to next corner:
- 5 LBC’s, 10 WWII sit ups, 15 monkey humpers, 20 reverse LBC’s
- 5 Homer to Marge, 10 boat canoes, 15 American hammers, 20 side-to-side LBC’s
- 5 knee ups, 10 sumo squats, 15 alternating jump lunges, 20 count chilcut plank
Then ran series of 4 sprints on tennis courts with exercise sprinkled in as “recovery”
Ran over to middle school for series of exercises near school entrance – broke into groups of 4 and rotate stations – 30 toe taps, 20 step ups, 10 durkins, 40 high knees. Rotate until all PAX hit each station twice.
Ran back to track with one 100-yard sprint on our way. Partnered up at track for catch me if you can. Ran 2 laps around track with each partner performing 15 scissor kicks once partner was caught.
Back parking lot for Mary, which included two 100-yard sprints in the middle of Mary to top it off.
