AO: Shadow
QiC: Diablo
Pax Count: 7
Pax List: Diablo, Fireballs, Manhole, Novocaine, Switch, Team Mom, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up: Main Street USA
We began our trip to the Magic Kingdom with a warm up at Main Street USA.
High Knees/Butt Kickers/Sugar Ray Leonard (OYO pace)
Stone Mountains – 12 reps
Ankle Slap – 12 reps
Drunken Hillbilly – 12 reps
Toy Soldier – 12 reps
(Repeat)
The Thang: 4 Lands of the Magic Kingdom
1. Adventure Land (Burpee Land) Tabata workout (2 times through)
Burpees, Burpee Crunches, Burpee jump-backs, Prison Cell Pushup
Concession Stand – Order of 5 pullups and 10 Merkins
Veterans Memorial – tap each pillar as QiC calls out the branch of service
2. Fantasy Land (Jack Land)
All 15 reps: Side Straddle Hop, Sumo Jacks, Cris-Cross Jacks, SEAL Jacks, Plank Jacks, Windmill Jacks, Walking Plank Jacks
3. Frontier Land (Mary Land)
All rep exercises are 15 count: 3-part Touch the Sky (1min), Flutter Kick, Heels to Heaven, Pharoah (80 sec), Big Boy Situps
4. Tomorrow Land (Squat Land) Tabata Workout (2 times through)
Squats, Toyotas, Side-step Squat, Box Jump
Music Playlist:
It started with the 7 Dwarves “Heigh-Ho”, moved to the “Mickey Mouse Club” song and then Disney greats from the movies. Playlist attached
CoT: Novocaine took us out.
There is discussion of starting a Wednesday Beatdown at Brook Run (likely 6am). We are also looking for someone to take lead on expansion to Brookhaven.