22 PAX showed at Vortex. We had 2 FNG”s and a lot to do so we are off.
Warmup: Lap, SSH, Imperial Walker, Windmill, Mtn Climber, Merkins, Slow merkins
The Thang:
Mosey to the playground. Pair up with 2 PAX for a max set of pull-ups, dips, merkins, knee-ins, reverse rows, box jumps and misc. exercises. Everyone rotates through to get their pull-ups.
Back to the field for some good old BLIMPS. Run halfway across field for 10 burpees, run other half for 15 lunges each leg. Run back halfway for 20 imperial walkers. Run back half for 25 merkins. Run half of field for 30 plankjacks. Run half of field for 35 squats.
Mosey to corner of field for a 4 corner escalator. Run to 1st corner – 5 burpees. 2nd corner – 5 burpees + 10 jump squats. 3rd corner – 5 burpees + 10 jump squats + 15 merkins. 4th corner – 5 burpees + 10 jump squats + 15 merkins + 20 WWII”s.
30 second wall sit
Mary: ski abs x 25
COT:
Welcome FNG”s Focker and Steer!
New workout on Mondays at 5:30 at Creekside Elementary debuting next week
Subprime