5 PAX met at Tobacco Road for Partnerama. Good to see Beaker back in the mix.
THE WARM UP:
Jog to soccer field
Jog around soccer field
Corner 1: SSH 15x IC
Corner 2: Full Bends 15x IC
Corner 3: Windmill 30x IC
Corner 4: Merkin pyramid up to 10 and all the way back down (100 count)
THE THANG: Partnerama
Soccer field
Partner up (modify as necessay with odd number of PAX)
Line up goal line
-Partner Merkin jumps-
Partner A fast jog full field, sprint back to goal line
Parner B does WWIIs (min 20x)
Partner A merkin starting position, drop down to low plank, yell out jump
Partner B squat jumps over partner A
10x
Partner flipflop repeat
-Partner Burpee fives-
Partner A fast jog full field, sprint back to goal line
Parner B does WWIIs (min 20x)
Partner burpees (two hand high fives at burpee top)
20x repeat
Partner flipflop repeat
(YHC, Cardiac and Floyd did this as a group of three…the high five timing was impeccable. As strange as it may look, this does force you to concentrate on burpee form, the jump and rhythm…feel the burn).
-Partner All Fours relay-
One partner starts at goal line, one at 50, SSH until baton is passed
Partner A bear crawls to 50, relay
Partner B (at 50) bear crawls to 100, crab walks back to 50
Partner A crab walks back to goal line
-Partner Carry-
Partner A carries Partner B to 50
Partner B carries Partner A to 100
Partner A carries Partner B back to 50
Partner B carries Partner A back to goal line
-Partner Wheelbarrow-
Partner A wheelbarrows Partner B to 50
Partner B wheelbarrows Partner A to 100
Jog back to goal line
-Partner forward/backward relay-
One partner starts at goal line, one at 50
Partner A backwards sprint to 50, relay
Partner B backwards sprint to 100, forward sprint back to 50
Partner A forward sprint to 50
(Choo Choo and Floyd requested that I amp up my F3 voice, so I yelled at them to “hit the line”…I meant get on the line. Then, I pulled them back up requesting another 2x relay sprint sequence from the PAX. Good fun.)
MARY:
Partnerama continues…
-Partner core throw down-
Partner A stands to throw Partner Bs legs down 20x
Switch, repeat
-Partner core plank fives-
Plank position facing each other
Right hand up – left leg up, Left hand up – right leg up (side five) 30x
-Partner core boxcutters-
Feet weave in-and-out, one partner up one partner down boxcutting in rythym 30x
COT
MOLESKIN:
Announcements: Sweats on the lookout to setup a Site-Q for a Durham Tuesday workout – possibly Piney Road Park.
Prayer: Riggs brother who started chemo and Floyds friend who’s friend is dying. Life is precious, cherish each day.
