Warm Up
SSH x 20
Harvester x 10
Imperial Walker X 12
LBACs X 12 forward and reverse
Slow Merkin X 10
The Thang
The PAX got their heart rates up by starting with some parking lot tracers. We traced ½ the width of the lot in one direction, then did buttkickers for the remaining distance. We then traced ½ of the lot in the other direction and did high knees for the remaining distance.
The rest of the workout consisted of multiple rounds of exercises done together as a group. After completing each exercise the PAX ran a lap of the front parking lot.
Round 1: Squat Trio- prison squats, 1.5 squats, and jump squats; 5X of each, then 10X of each, then 5X of each
Round 2: “World’s Worst Plank”- The PAX remained in plank position as the QIC called out different exercises to perform from plank position. Exercises were 10X cadence count of: shoulder taps, mountain climbers, Peter Parkers, plank jacks, with static plank hold between each exercise
Round 3: 20X cadence count Homer to Marge, 20X cadence count LBCs, 20X cadence count Hello Dolly
Round 4: Pulse lunges. 5X each leg, 10X, 15X, 10X, 5X
Round 5: 5X burpees, 5X “Catalina Wine Burpees”, 5X burpees, 5X “Catalina Wine Burpees”, 5X burpees
Round 6: 20X cadence count smurf jacks, 20X Bobby Hurleys
Mary
- 10 count Superman Ring of Fire
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20X cadence count flutter kicks
- 20X cadence count Freddie Mercury