Seven PAX capitalized on Summer Sunlight to work in a trail run @ Vortex. While we were waiting for the sun to rise, we did some other stuff. Here’s the scoop:
WARMUP:
- Fellowship Lap
- SSH 20x
- Imperial Walkers
- Good Mornings
- Willie Mays Hays
- Hillbillies
- Arm Circles
- Seal Claps
- Overhead Claps
- Reverse Arm Circles
- Some intensive neck work, briefly
THE TOP:
- Bear Crawl to the 18, 10x Dry Docks, Crab Walk or Crawl Bear back and hold BTTW
- Repeat 3x
- Jack Webb pyramid with 1x merkins and 3x air presses; first half, escalating from 1-6 (and 3-18)
- Recovery Supermen
- The Fig Newton 10x
- Second half of the the pyramid, descalating from 5-1 (and 15-3). There was some discrepancy in counting here, attributable to the Q (some say), and so we managed to work in…
- A bonus 5 merkins and 15 air presses
- Cadence-count Foxholes 10x
- Nolan Ryans 10x each side
THE BOTTOM:
- Some Up/Downs
- Air Squats
- Two-Step Step-Ups on the Tables (24)
- Lunge walk for the length of a standard Vortex baseball diamond fence
- Trail run through the woods (half mile? It was Green – Yellow – Purple – Yellow/Purple)
- Penalty Burpees (five) for Q miscount during Jack Webb pyramid
- People’s Chair
- 60 Johnny Dramas