The Way Way BackBlast!

PAX (13):  Mayberry (QIC), Red Roof, Cardinal, Cutlass, Bean Counter, Scratch, Loco, Glenross, OJ, Dr. K, Broadway, Sully, Spinal Tap.

Saturday – 9/9/17

COP

• Butt Kicks (30 sec)
• (20) Side Straddle Hops
• (20) Imperial Walkers
• (15) Mountain Climbers
• (15) Peter Parkers
• (15) Plank Jacks
• (13) Burpees – calling out PAX names

 

Coupon Suicides

• (5) burpees; sprint to end of tennis courts and back then Freddy Mercuries
• (10) alternating coupon mercans; (5) burpees; down and back; plank jacks while waiting
• (20) coupon curls; (10) alternating coupon mercans; (5) burpees; down and back; Mtn Climbers while waiting
• (30) weighted squats; (20 coupon curls; (10) alt. coupon mercans; (5) burpees; down and back; side straddle hops while waiting
• (20) coupon curls; (10) alternating coupon mercans; (5) burpees; down and back; imperial walkers while waiting
• (10) alternating coupon mercans; (5) burpees; down and back; plank jacks while waiting
• (5) burpees; sprint to end of tennis courts and back

Pole Run

• Ran track around tennis courts stopping at each light pole for an exercise (x2)
  • 20 high knees
  • 20 LBCs

 

Core Circle: PAX circled up in the field for core workout

• (20) bicycles
• (20) reverse bicycles
• (20) V-Up Roll-ups
• (15) Heels to the heaven
• (1) jump squat & (4) Mountain Climbers
• (2) jump squat & (8) Mountain Climbers
• (3) jump squat & (12) Mountain Climbers
• (4) jump squat & (16) Mountain Climbers
• (5) jump squat & (20) Mountain Climbers

 

Played Ultimate football – ball hits the ground – 3 air squats.