Only 9 PAX showed up on a perfect morning at Paradise City. Typically we get 15-20 PAX so not sure why we had such a light showing. Maybe everyone slept in because school was starting or maybe previous PC workouts have taken their toll and scared some away. I do know there was at least one HC that chose to sleep in and our guest Q used his 1 year old as an excuse to bail. Regardless with an easy group to manage we accomplished quite a bit this morning. We even brought some dice to help with the merkin portion of our workout. These weren’t ordinary dice either. One was 8 sided and another had 20 sides.
Warm up:
Good Mornings x10, Windmills x10, Cotton Pickers x20, Fazio arm circles x10 each way, SSH x20, Leg Lifts x10 each leg
Bear Crawl Hills:
Bear crawl up the hill to the fence run down between the bushes. Repeat all the way from basketball court to the ramp
Roll the dice Merkins:
Partner up. Wheelbarrow up the steps then run to flag poles. Roll the 3 dice and do that many Merkins. Repeat x3
Peoples Chair Indian Run:
At the fence near the ramp hold peoples chair in a line. Last guy run down the hill does a burpee, runs to the end of the peoples chair line, does another burpee and then up the hill to the fence and assumes peoples chair. Took 5 rounds to get to the end of the fence near the basketball court.
Imperial Walker Indian run back to the Ramp
Plank up the ramp:
Line up in plank position head to feet leading up the ramp. Last guy jumps up and Indian run to front of the plank line. Does 5 mountain climbers then gets in plank position. Next guy goes. Repeat all the way up the ramp changing plank position periodically.
Recover at top of the ramp with Homer to Marge and LBC’s
Lunge Walks island:
Lunge walk across parking lot from one island to another. Turn around and go back.
Recover on the jog to tennis courts x10 Merkins
Jog to basketball courts.
Mary:
x10 each –
Peter Parker
WWII
Mt Climbers
SSH
Freddie Mercury
Wide Grip Merkins
6 Inch hold
45 degree hold
