Abs of Speed and a Mystery Man
With BRR quickly approaching the Q decided to get some track work in with the PAX. One PAX, Pikachu, got an EC run in and the rest showed up with a few minutes to spare. With 9 PAX the group was off.
FNGs: N/A
Warm Up:
Mosey down to the parking lot behind the school.
SSH IC X 20
Good Mornings IC X 15
Windmill IC X 20
Morracan Night Clubs IC X 20
Sir Fazio Arm Circles IC X 20
Various leg stretches
The Workout:
With the sunlight continuing to come later the PAX made their way to the dark track. The PAX were told we would work on speed and Abs today. The Q could felt the excitement with this announcement.
Speed of Abs
The PAX started with 20 American Hammers followed by a 100 meter sprint at 50% with a plank hold until everyone has finished. The last person in gave a 10 count from the plank hold. This pattern continued with…
- 20 IC Sweat Angels and into a 100 meter sprint. Plank hold with a 10 count once everyone finished.
- 20 IC LBC and into a 400 meter run (1 lap) at 75%. Plank hold with a 10 count once everyone finished.
- 20 IC Monkey Crunches and into an 800 meter run (2 laps) at 100%. Plank hold with a 10 count once everyone finished.
- 20 Flutter Kicks and into a 400 meter run at 100%. Plank hold with a 10 count once everyone finished.
- 20 Freddie Mercuries and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax. Plank hold with a 10 count once everyone finished.
- 20 WWII’s and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax. Plank hold with a 10 count once everyone finished.
During the run a mystery man was running along the track. It was dark and difficult to make out this person as he weaved in and out of our Ab exercises. He was a focused man dialed into his running. He had a dark beard and closely resembled either Ricky Martin or our very own Bernie.
Brokeback Merkins
The PAX made their way from the track to the parking behind the school. The PAX Partnered up and ran in opposite directions. When they met drop down for some brokeback merkins – 10 each. The PAX continued until everyone completed 40 merkins.
A quick Indian run back to the main parking lot with about 5 minutes left for Mary.
Mary:
20 IC Boat Canoes
20 IC Peter Parkers
20 IC Windshield Wipers.
Announcements:
none
T-Claps (Recognition):
Mystery Man on navigating his track work with PAX laid out on their backs across the track.
Prayer:
Noah’s Arc’s wife, Trooper involved in a motorcycle accident, CrabLegs, Pickachu and relief from recent headaches.
