PAX (13): Russdiculous, Yoshi, Motor Boat, Handbook, Stick Up, Blowfish (DR from Naperville), Lincoln Log (DR from Lexington), Scuba Steve, Touch and Go, Tron, OJ, Vincent (R), Violet (Q)
Warm Up: Mosey to base of hill at Cogan’s Cove. 5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each.
- Neck Rotation
- Hips Rotation
- Knee and Ankle Rotation
- Kendra Newman and Michael Phelps
- Cross Country Skier
- Mountain Climbers
- Knee Tucks
- Butt Kicks
- High Knees
- Lunge with twist
Thang 1: Hill Sprints on Dane Hall Drive with exercise sets at top and bottom
- Completed 2 rounds of Toe Touch Push Up Hops (40 seconds work, 20 seconds rest) at base of hill
- Sprinted to top of Dane Hall Drive
- Completed 1 round of Side Plank Oblique Crunches (40 seconds work, 20 seconds rest)
- Mosey to base of hill
- 2 rounds of Quick Feet/Tuck Jumps (Quick feet for 20 seconds then Tuck Jumps for 10 seconds)
- Sprint to top of Dane Hill Drive
- Completed 10 Wolverine Burpees
- Mosey to Lilac Way
Thang 2: Hill Sprints on Lilac Way
- Completed 2 rounds of Hops to Sit Through (40 seconds work, 20 seconds rest)
- Sprinted to intersection of Lilac Way and Sunset Road
- Mosey to base of hill
- Completed 1 round of Climber Jacks (40 seconds work)
- Sprinted to intersection of Lilac Way and Sunset Road
- Mosey to Sunnyside Drive
- Completed 1 round of squats, reverse lunge, kicks (30 seconds)
Thang 3: Downhill Sprint and Uphill Sprint
- Sprint from Intersection of Sunset Road and Sunnyside Drive to Intersection of Sunnyside Drive and Beals Branch Drive
- Mosey to Cogan’s Cove
- Sprint to top of Cogan’s Cove
- Run to base of Cogan Cove and complete 10 Burpees, then run to first light post on hill opposite Cogan, return to top of Cogan’s Cove
Thang 4: Court of Pain
- Finished Mosey from Cogan’s Cove on the tennis courts
- Completed 3 rounds of Mary (flutter kicks, American Hammers, leg lifts)
- Finished with 5 minutes of stretching
Despite not having cool names for the exercises, as noted by PAX multiple time, the workout pushed our Cardio and introduced a few new movements.
COR, NOR, COT: Prayers for Vincent and Shiplap as well thankfulness for Grace and Mercy.
