6 of us came out to brave the gloom at Possom Trot this morning…Tardy living up to his name, came in on 2 wheels!
The Pax arrived to some with a nice course set up into 4 stations.
Station 1: 4 Big tires
Station 2: 8 Cinder blocks
Station 3: Jump Ropes
Station 4: Suicide Burpees
Warm up:
Started w/ a lap around the parking lot
20 Side Staddle Hops
20 Imperial Walkers
20 Hillbillies
10/10 Fazio Arm Circles
10 good mornings
The Pax were divided in to 2 groups of 3
We started at Station 1 & 2.
Station 1: Tires
Tire flip down 50 yards
Attach a Strap to the tire and pull it back
Flip the tire back down 50 yards
Farmer Carry it back
Station 2 – Bricks
15 Wonder Bra (Brick to Chest/Then up/Chest/out)
Colt 45 (15 low curls/15 high curls/15 full curls)
Lunge walk 50 yds
10 Brickies (burpees w/ a brick)
Lunge walk 50yds back
10 Exploding merkins (Standard american, but explode up and land on the brick, and do another push up)
Once each team did each station, we moved to station 3
Station 3: Jump rope & Squats
1 team does 1:15 – Standard Jump Rope while other team does squats.
Next move to Station 4.
Station 4: Tennis courts – Suicide Burpees.
The PAX start at one end, run to 1/2 court & back 1 burpee, then full court & back 2 burpees, then to next 1/2 court & back 3 burpees…continues to the end of court 4 & 8 burpees…total of 36 burpees
Mary:
20 count – Slow – low slow flutter
Plank around the horn – count of 10 for everyone.
Closed out w/ COT & Prayer requests for Banana Seat.
It was a great workout this morning men, and I know you will feel it in the morning! Its an honor to lead you.
-Stark
