8 PAX..That’s crazy for a Saturday..WHOAAA NELLY..Great cool breeze for a blender that started at the AO, did a drive by on Hill 216, and then got melted at the Belk Arena.
Mosey to Top of Hill 216 with PAX carrying 1 heavy paver and passing it back to next PAX every 50 meters or so. Do SIDEWINDERS on Hill 216 inbound ending at top of parking lot near energy plant.
SSH x 20
Walk Outs x 10
Jumping ISTs x 20
Mosey back down Hill doing Sidewinders headed N with paver ending at BELK ARENA. Oh yea
BEAR CRAWL FROM TREE LINE TO FIRST LIGHT POLE at BELK ARENA
REVERSE INDIAN RUN: FROM 1st pole to 3rd pole in oval loop: Yep that would be the one where the lead runner takes off at a full sprint and runs the loop until he catches up with the back of the slowly moving Indian train. About a 90 second AYG run of 400 yards. ALL PAX COMPLETE ONE FULL RUN.
RETURN TO TREE LINE WITH PAVERS (dropped by Q before beatdown)
COP (5 Exercises)
Burpees x 12
Dumbocrat Merkins x 12 ( Decline merkin PAX 1; Weighted merkin PAX 2)Done in COMBO
Mt. Climbers x 12
Goblet Squats with Paver x 12
Curl Push Press with Paver x 12
PAX then Bear Crawls 25 yards back to LAMP POST for RINSE AND REPEATO
REVERSE INDIAN RUN NO 2…Oh yea it began to get good to em now..Das right
Complete 2nd REVERSE INDIAN RUN and its back to COP and the BIG 5 x 12.
BEAR CRAWL BACK TO LiGHT POLE
REVERSE INDIAN RUN NO 3…shortenend by a pole due to time..PAX COMPLETED 3rd RUN and Moseyed back to AO
MARY:IN CADENCE BUT OF COURSE
KGB twists with PAVER x 12
Sit UPS with PAVER x 12
ALT LEG V UPS with PAVER x 12
MOLESKIN: Hope PAX enjoyed the SAT beatdown. Big POST day for a SAT and thanks to all that were able to post. Cardio was king today with interval training and some upper body and core sprinkled on top. Sidewinders are bad but Reverse Indian Runs are awful. Ask Holycow what he thinks of em. Hipbones 2.0 (Eagle scout) runs like a gazelle. No lie. Backdraft was quiet today during runs. He is ripped and ready for football practice today at 2pm. Again No lie. He is only 46 and is still playing tackle football. They make CT scans for this I think. Just to have a look under hood and make sure brain is all there. Anyhow really enjoyed the beatdown today and being your Q. Have a happy and safe remainder of your Easter weekend with special prayers going out to those on the roads seeing family etc. Peace and out..INDY