Warm-up

Jog forward & backward across parking lot.

Complete 10 yards of: high knees, butt kicks, Frankenstein walk, airplane walk, lunges, and power skips.

The Workout

The Pax completed a fartlek run (Swedish for “speed play” and refers to periods of fast running intermixed with periods of slow running in a continuous interval) along Science Drive from home base to the amphitheater, alternating speed with every light pole.

The Pax completed a pyramid down the grassy steps of the amphitheater:

Step 1 = 5 eight-count bodybuilders

Step 2 = 5 bodybuilders, 10 spiderman merkins

Step 3 = 5 bodybuilders, 10 spidermans, 15 sassy planks (these failed miserably and were immediately abandoned)

Step 4 = 5 bodybuilders, 10 spidermans, 15 dips, 20 single-leg squat (10 reps per leg)

Step 5 = 5 bodybuilders, 10 spidermans, 15 dips, 20 single leg squat, 25 side shuffle hops

Step 6 = 5 bodybuilders, 10 spidermans, 15 dips, 20 single leg squat, 25  SSHs, 30 box jumps

The Pax traveled around the ampitheater’s bottom via: bear crawl + crab walk (alternate every light pole), gorilla walk, crawl bear + reverse crab walk (alternate every light pole).

To return to street level, the Pax completed 20 Johnny Dramas on the steps before bunny hopping up all the steps.

The Pax returned to home base with a Ricky Bobby style run.

Mary

Superman hold ring of fire (10 secs per Pax)

15 LBCs

15 LBCs (left oblique)

15 LBCs (right oblique)

COT

The Q sheet is wide open after this week. Sign up for the day of your choice!

Pray for Renee and her family considering her recent grim cancer diagnosis. Bring light into their lives during these dark days.

A shout out to Texas Instruments for hanging tough during his first Devil’s Ridge!