AO: Patriot
QiC: Diablo
Pax Count: 8
Pax List: Diablo, GreenBean, HVAC, Manhole, Novocaine, Stevie Wonder, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up: Low Slow Squat, Imperial Walker, Arm Circles, Running with Scissors, Stretching
The Thang: Mosey to track
“Catch me if you Can” – partner up, line abreast on track. 1 PAX does 7 Monkey Humpers while other partner runs backwards around track. 1st PAX runs forward to catch his partner, then they switch roles. 1 time around track.
“Eights” – Line abreast on endzone line.
1 diamond merkin, bear crawl 25 yards, 7 jump squats, reverse run back to endzone
2 diamond merkins, bear crawl 25 yards, 6 jump squats, reverse run back to endzone, etc. , etc.
“Railroad Run” – Single file line, start jogging down football field. 1st PAX runs out in front about 20 yards and gets in plank position, PERPENDICULAR to single file line of runners. 2nd PAX hurdles the 1st PAX and also runs out another 20 yards in front. Gets in plank position perpendicular to line of runners. Each PAX hurdles the ones in front of him and continues running out in front. Continue until one full cycle around the football field.
Mosey to baseball field
“Mary Conga Line” – single file on your 6 along midfield line in outfield. PAX commences “Heels to Heaven” and continues until the PAX at the back of the conga line crab walks to front of conga line. When there, he calls out next Mary exercise. All PAX continue with that exercise until the next PAX at the back of the conga line crab walks to the front. Continue until conga line reaches other side of soccer field.
“Eights part 2″) – Line up at midfield line of soccer field. 1 burpee, karaoke to end line, 7 single-count Bonnie Blairs, Karaoke back to midfield line. Continue until numbers are flipped (i.e., 7 burpees/1 Bonnie Blair)
CoT: HVAC has birthday party at his house Saturday night starting at 7pm. ALL PAX INVITED (to include your better half)!!! YHC will be there with spouse.
4465 Orleans Court
Dunwoody, GA 30338-6019
We were taken out by our resident “professional”, Stevie Wonder.