The low pressure system that had been sitting over the region most of the week had cleared out yesterday. It was a beautiful June morning and 5 PAX got out there early to tackle MMEC. Overall, it was a strong showing today at The Falcon as 19 PAX in all gathered for a Shake It beatdown.
Warm-Up: All exercises done in cadence
- SSH x25
- Merkins x10
- Mountain Climbers x10
- Plank Jacks x10
- WMH x10
- Prison Squats x10
YHC had the PAX number off to get an official headcount, and then had the odds and evens split up. We used a couple rows of parking spaces and did parking lot tracers to get the legs warmed up. After everyone had finished there second tracer we moseyed over to the tennis courts at Garrett Road Park.
The Thang: Tennis Court Pyramids
PAX would run a typical suicide across three tennis courts doing a specific rep of an exercise at each line and then doing that same number on the baseline. We had half the group use courts 1-3 and the other half used courts 4-6. Thank you to Boucher (I think) for the idea of splitting up and giving everyone a comfortable amount of space.
Pyramid 1: Merkins
- End of 1st court: 5 baseline: 5
- End of 2nd court: 10 baseline: 10
- End of 3rd court: 15 baseline: 15
- End of 2nd court: 10 baseline: 10
- End of 1st court: 5 baseline: 5
Pyramid 2: Jump Squats
- End of 1st court: 5 baseline: 5
- End of 2nd court: 10 baseline: 10
- End of 3rd court: 15 baseline: 15
- End of 2nd court: 10 baseline: 10
- End of 1st court: 5 baseline: 5
Pyramid 3: Burpees
- End of 1st court: 3 baseline: 3
- End of 2nd court: 6 baseline: 6
- End of 3rd court: 9 baseline: 9
- End of 2nd court: 6 baseline: 6
- End of 1st court: 3 baseline: 3
Pyramid 4: Tuck Jumps
- End of 1st court: 5 baseline: 5
- End of 2nd court: 10 baseline: 10
- End of 3rd court: 15 baseline: 15
- End of 2nd court: 10 baseline: 10
- End of 1st court: 5 baseline: 5
YHC then had the PAX gas themselves out by running a traditional suicide using whatever was left in the tank. Finally time to mosey back to Jordan HS.
Mary: all exercises in cadence unless noted
- Box Cutters x20
- Hello Dolly x20
- LBCs x20
- High/Low Plank hold – YHC called out high or low at random intervals