AO: Patriot
QiC: Diablo
Pax Count: 8
Pax List: BiBo, Billboard, Diablo, Fireballs, HVAC, Manhole, Novocaine
FNG Count: 0
Downrange: Vlasic
Music Selection: Classical (Starting with Beethoven’s 5th as Fireballs made his grand entrance)
Composers: Beethoven, Mozart, Vivaldi, Handel, Bizet’s Carmen (from the Bad News Bears), Rimsky-Korsakov’s Flight of the Bumblebee, Richard Wagner’s Ride of the Valkryies (from Apocalypse Now), Tchaikovsky
Warm up: SSH, Suds Windmill, Imperial Walker Mountain Climber, Sun Salutations
Mosey to Pull up Jungle Gym
The Thang 1: “3 & 3”
For one minute: Alternate 3 Corn cob pullups / 3 Werkins
The Thang 2: “Tens”
Alternate Pullups and Merkins
Pullups – 5, 4, 3, 2, 1
Merkins – 5, 6, 7, 8, 9
Mosey to Soccer Field
The Thang 3: “Intervals”
Each exercise alternates between “medium” and “double-time” speed, sometimes
adding a merkin or a high jump.
Running in Place – 1min
Get up/Get down – 1min
X-Jacks / Punch-Jacks – 1min
Sumo Side-arm Balance – 1min
Line Hop – 1min
Mountain Climbers – 1min
Run Stance Squat Switch – 1min
Plank Walkers (Fwd, Back, Rt, Lft) – 1min
Mosey back home