YHC was honored to lead the 8 PAX in another beat down at Kenny’s Grave. The Q’s have stepped up in South Wake and the PAX have been strong!
WARM UP
Lap around the track
Regular Warm Up Exercises
THE THANG
‘Plank/Wheelbarrow Relay’
This is a version of an Indian Run. PAX get in a vertical line in a plank position. The last two PAX wheelbarrow to the front. The PAX that was the wheelbarrow run to the back and get the next PAX and so on.
Split up into two teams of four and continue and race to the end of the parking lot.
‘Deconstructed Burpee Mountain’
At one end of the parking lot, PAX complete 1 Merkin, 1 Mountain Climber (4 Counts), and 1 Squat Jump. Then, lunge walk to the other end of the parking lot. Complete2 Merkins, 2 Mountain Climbers (4 Counts), and 2 Squat Jumps. Then follow the M course up and down the hill three times back to the beginning cone. Repeat until you get to 10 of each.
‘Crab/Frog Jump Relay’
Same concept as the beginning exercise… Get in 2 groups of 4 and crab walk (feet first) the length of the parking lot while the PAX at the end Frog Jump to the front. Then go back the length of the parking lot with a crab walk (arms first) while the PAX at the end Bear Crawl to the front.
MARY
LBC with pauses and legs at 45 degrees
Freddy Mercury’s with pauses after every five
COT
Prayers for all and thankful for such a strong group of men!
