AO: The Furnace
PAX: Stu, Spatzle, Sherpa, Prime, U-Haul, Messi, Fine Print (visiting from Houston!), Ratatouille & Pink Gorilla
Mosey to field!
Short Run around the park
20x Side Straddle Hop IC
15x Merkins IC
15x Squats IC
15x Mountain Climbers IC
~Touch your toes~
15x Imperial Walkers IC
PAX assuming The Thang had already started…
Burpees on the hill! PAX shockingly realizing this is The Thang
Sprint to the top – do 1 burpee. Come back down…
Sprint to the top – do 2 burpees. Come back down…
Keep this going until achieving 10 burpees!!!
~Hold a plank or help finish strong to the others~
10 count to recover from those darn burpees
Mosey to the school parking lot
20x Squats IC (hold the last squat for 30 secs)
Sprint to the end 25% speed
15x Squats IC (hold for 30 secs)
Sprint to the end 50% speed
10x Squats IC (hold for 30 secs)
Sprint to the end 75% speed
PAX knew where this was going and what was coming!!!
5x Squats IC (hold for 30 secs)
Sprint to the end 100% speed
15 count to recover from all that darn running…
Each of the PAX provided a Mary exercise; however, a small challenge for them at the end was waiting.
Plank to Failure (PTF) – Researchers say 2 minutes planking is “excellent” – Due to eliteness of the PAX, we went to 3 minutes!
~Those that fail – Squats until the 3 minutes are up~
COT: Don’t forget to let those are you know how meaningful they are to you!