2 PAX for some EC and 17 PAX showed up for the ME at Rameses.
QUOTE OF THE DAY: “Life is a beach. I”m just playin” in the saaaaaannd!”
– Lil Wayne, Right Above It
This morning we found motivation in the words of Lil Wayne (above). The meat of the workout took place on the sand volleyball courts using sandbags. You”ve got to love the increased level of difficulty those elements add. As weird as it sounds, sometimes it just feels good to get your stress out by throwing heavy objects around while standing on uneven ground.
WARM UP:
– 1/10-mile jog to the sand volleyball courts
– Circle up for the following exercises:
o Side-shuffle hop (x30)
o Good Mornings (x15)
o Willie Mays Hays (x15)
o Slow Merkins (x15)
o Arm Circles (x10 forward, x10 backward)
o High Knees (running in place for 30 seconds)
THE THANG:
– We started with a simple four-exercise circuit after the PAX split up into four groups of four. Each exercise in the circuit was done with as many reps as possible (AMRAP) for a total of two minutes. Each group would then have 30 seconds to transition to the next exercise station before beginning the next exercise for another two minutes. The groups cycled through two rounds of the following exercises:
1. 10 Pull Ups and 10 Hanging Knee Tucks (at the pullup bars) alternate each exercise as many times as possible in two minutes
2. Sandbag Toss (continuously throw a sandbag over the volleyball net, from one side to the other, AMRAP in two minutes)
3. Duck and Bear Walk (Happy National Peking Duck Day and Winnie the Pooh Day!!!) – Bear walk the two long sides of sand volleyball courts, switching to a duck walk, when traveling the two short sides (travel the perimeter of all three courts in this fashion until two minutes is up)
4. Clean, Squat, and Press – Grab a sandbag and complete this three-part movement (AMRAP for two minutes)
– Group then moved to one end of the sand volleyball courts and traveled in a side plank, leading with the left side of the body across Court 1, swapped to travel in a side plank across Court 2 leading with the right arm. We then finally lunge walked across Court 3 with a heavy focus on covering as much ground as possible with each lunged step. The PAX then reversed the same series of exercises to move back to the starting point on the other side of the volleyball courts.
– Wall Flutter Kicks (x 30)
– Quick transition into Knee Tucks (from a seated position on the wall x25)
– We finished off with a group sprint up Tarheel Warrior Mountain and crab walk to the top of the parking lot
***Super special TCLAPS for Mumbles who assisted in performing surgery on 12 sand bags this morning prior to the workout. Sandbags with holes = BAD. He also single-handedly cleaned up the mess we left after the workout was done. Sorry, my brother, and truly appreciate the back up.
Beano