Good work to the eight Vortex regulars who came out on this 18 degree morning. This was a variation of a workout I’ve led before. It is very simple but effective at keeping the PAX moving, getting a few miles in and staying warm.

The Warmup

One lap around the fields

SSH x 25

IW x 10

Burpees x 5

WMH x 10

Burpees x 5

Windmill x 5

The Thang

PAX completed three timed runs around the fields (8 mins, 4 mins and 2 mins). Before each run and at the end (4 rounds), PAX completed the following exercises for a total of 100 reps of each:

Merkins x 25

Air Squats x 25

WWII x 25

We concluded each round of exercises with a 10-count low-hold-plank.

After completing the above, there was just enough time for dips and balls to the wall. While half the PAX completed 20 cadence count dips, the other half did balls to the wall. Then we alternated.

We bear crawled from the corner of the field to the middle to begin Mary

Mary

Flutter kicks x 30

LBC x 20

THE END

It is always an honor and privilege to lead this group.

YHC – Amphibious