Five gentlemen gathered on the grounds of Atlee High School for a Saturday 6:30 AM beatdown that went something like this.
COP
All IC – SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, switch legs, Merkins, Foot to Hand Mountain Climbers, LBCs, Heals To Heaven, One Leg APDs, switch legs. Rosales’s.
The Thang
- Shutes and Ladders – Run to 2nd median, do exercise, run back one, run to 2nd median, do this until you come to the end.
- Round 1 – 10 Merkins
- Round 2 – 3 Burpees
- Four Corners (Run the bases) – All PAX except Q goes to four corners of the basketball court. Q runs to first corner and calls out an exercise. Each PAX member then runs to the next corner and calls out the same exercise. Once it gets back to the Q, the Q will then call out a different exercise – Exercises were: LBCs, Hand Released Merkins, Mountain Climbers, APD, Monkey Humpers, XC Skier, Burpees
- Bulkhead Special – Do 1 pullup followed by 2 Merkins. Do 2 pullups followed by 4 Merkins. Do 3 followed by 6 and so on until you reach 11 Pullups and 22 Merkins.
- Plank-O-Rama – All IC – 10 Carolina Dry Docks/Merkins, Rotate to side plank – Raise and lower hip, Rotate to Back Plank – Raise and lower butt, Rotate to side plank – Raise and lower hip, rotate to plank – rotating elbow planks, mountain climbers. Freddie Mercuries, Count down from 30 to hold 6 inches.
COT – Number-O-Rama, Name-O-Roma, Announcements, YHC took us out.
NMS – Great job today everybody! The weather was perfect. This was a challenging beatdown but all PAX members performed beyond expectations. Congratulations Piggy Bank on completing your first hour workout!
Announcements
Memorial Day Convergence – 7 AM – Tredegar Iron Works
Gotta Run!
Phonics
