Sure didn’t feel like 67% humidity this morning
Today’s forecast called for near record swamp ass. It didn’t disappoint as 20 PAX took on the humidity at Paradise City.
EC: Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe
Warm Up: 1/2 mile jog, SSH, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order. Every time they complete 5 exercises they turn and run to stop sign and back.
- MERKINS – X20
- LBC’s – CADENCE 10 COUNT
- BURPEES – X10
- PLANK JACKS – CADENCE 10 COUNT
- WWII’S – X15
- SQUATS – X30
- SHOULDER TAPS – X20 10 EACH SHOULDER
- AMERICAN HAMMER – CADENCE 10 COUNT
- ALERNATING LUNGE JUMPS X10 EACH LEG
- 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
- OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
- BOAT CANOE CADENCE 10 COUNT
- SIDE STRADDLE HOP CANDENCE 20 COUNT
- DIAMOND MERKINS X20
- DIPS X25 ON THE BRICK WALL
- FLUTTER KICKS CADENCE 20 COUNT
- FREDDIE MERCURY CADENCE 20 COUNT
- HAND RELEASE BURPEES X10
- HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
- RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge
Announcements: 5 year anniversary event 8/29 at Possum Trot
Prayer: Crosby’s mom – 1 year anniversary of his sisters passing. Peak Week – Brandon from Hope Community boating accident.
