The the first time this year the entire group of PAX was sweating 15 minutes into the workout, all wearing shorts and t-shirts except for modest CK in pants, today was a good day.
warmup:
Jog around the parking lot to the basketball courts
ssh x20
mountain climbers x10
good mornings x10
Jog around the parking lot to the basketball courts
6 yard side shuffle back and forth x 1 minute
high knees across two basketball courts, backwards jog back
butt kickers across two basketball courts, backwards jog back
walking lunges across one basketball court
jog to the playground for 10 laps of:
hill run, 1 burpee, down the stairs
Plank at the end for 30 seconds
run to the large picnic area for:
dips x15
french dip x10
jump ups x10
dips x10
french dip x10
jump ups x10
backward walking lunges to the trail and switch to the wonk:
1 squat, 10 merkins, jog 30 seconds
2 squats, 9 merkins, jog 30 seconds
…
10 squats, 1 merkin
Mary:
WWII situps x25
Rosalitas x20
6 inch leg hold 10xcircle count
WWII situps x15
Hello Dolly x20 (hold every 5 counts)
Rosadolly x10
LBC x25
6 inch leg hold 5xcircle count
Jog over to basketball court, plank on the hill
Low plank
walk plank 180 to downhill pose
low plank hold
Jog to soccer field for plank-o-rama
High plank
Chilkut 10 count all around
Sarkozy x5
Putin x5
High plank
COT
tclaps to Burt for bring a Coney (FNG)
tclaps to Coney for keeping up today, we moved a lot, dropped a lot of sweat
tclaps to Wonk for keeping a strong lead in the second half
a lot of foot traffic at the park, good opportunity for recruiting
