YHC and Beano met at 0500 for a nice early morning 5K. 13 PAX altogether tackled the main event. Surprisingly, there were would be no gorilla crawl or donkey kicks today. Here’s the breakdown:
Warm-Up:
- Seal Jacks x 20
- Squat Jacks x 15
- Alternating Shoulder Taps x20
- Slow Merkins x15
- WMH
Part 1: Tabata Workout
20 Seconds on and 10 seconds off for a total of 8 rounds per exercises. All exercises were performed with KBs or some other coupon.
- Swings
- Overhead Press
- Squats
- Upright or Bent Over Rows
Part 2: Catch Me If You Can
We split into two evenly paced teams. Each team started on the opposite end of the track with a cone marking their starting spot. One runner at a time ran with the goal of catching the runner on the opposite team. Runner handed off their teams baton (cleat) to their next teammate every time they passed the starting cone. The game goes until one team is able to catch the other. While waiting, PAX do exercises with the exception that the person that just ran gets a one runner rest. Team one with the leadership of Deep Dish took the victory. Always feels like you accomplished something when you beat Coco and Beano.
Part 3: BTTW and People’s Chair
Mosey over to the wall by the basketball court. Perform 15 alternating shoulder taps while in BTTW position. Then, 15 cadence count seal claps while in People’s Chair position. Then 10 of each, followed by 5 of each. At the conclusion of the last People’s Chair, PAX held the position for as long as they could. This lead to a showdown between Coco and Ocho. YHC got tired of watching so started Mary. The guys dropped at the same time.
Mary:
- Heels to Heaven
- Flutter kicks
- Apple Pickers
- LBCs
COT:
Congratulations to Coco for winning his age group at the Super Cooper. There was a consensus that he was lucky Beano wasn’t there to beat him. Further congratulations to Ito for winning the entire race and crushing the dreams of a bunch of hot shot high schoolers. The Super Cooper Run was a giant success raising over $90,000.
Spartan SOS Sprint is this Sunday. If you haven’t donated yet, please do so. I believe we are still short of our $6,000 goal.