March 5th, 2016 By Gordo

30 PAX brothers from MECA and ISOTOPE regions gathered on a beautiful cool Saturday morning to see what was on the exercise agenda.  A disclaimer was given.  Here is how the work out went:

Warmorama:

• Start Mosey to side parking lot
• Switch to backward mosey, the Stoli Skips, and
• Circle Up for exercise IC:
• 20 SSH
• 15 Mountain Climbers
• 15 Cotton Pickers
• 15 Merkins
• 15 Wind Mills

Indian Run to another parking lot

Wheel of Animal Walk: From one side to the other side of the parking lot ending with a variation of 10 merkins on the curb. Back and forth 2x switching type of animal walk as listed:

1. Frog Hops 10 merkins
2. Bear Crawl 10 merkins with left hand on curb
3. Duck Walk 10 merkins with right hand on curb
4. Crab Walk 10 merkins with feet on curb

Indian Run to Baseball Field Area Buildings

• People’s Chair with Air Press
• BTW
• Repeat

Mosey to Field with Orange Cone to do “Four Corners”:

• Split into 4 groups, each group starts in a corner
  • 10 merkins
  • 20 squats
  • 30 LBCs
  • Lunges to cone and to the next corner – clockwise (staying as a group)

Mosey to one end of the soccer field, snaking around the spare soccer goal and avoiding the sprinkler, switching to backward run, side, forward. Complete by lining up at the end of the field in front of the soccer goal.

1. Sprint to the other side of the field (10 count rest)
2. Backward run sprint back to the starting point (10 count rest)
3. Sprint All You’ve Got to the other side of the field (10 count rest 2x)

Mosey to bleachers next to hill and split into two groups:

• Group 1: Single Leg “Broadway Girl Step Ups” – IC x 15 each leg
  • “Broadway Girl Step Ups” means: Single Leg Step Up leaving leg on the step while other leg goes up from the ground, then knee is raised to chest and then leg extended to the sky (if possible), while locking shields with your PAX brothers throughout the exercise, all in cadence (aspiring to perfect synchronization and beauty)
• Group 2: Mosey around both soccer goals and return to bleachers
• Groups switch exercises
• Repeato
• 15 Monkey Humpers – IC
• 15 Merkins – IC

Mosey to parking lot for Mary:

• 15 Pretzel Crunch – IC
• 15 Reverse Crunch – IC
• 15 The Squirm – IC
• 22 Merkins to raise awareness of 22 Veteran Suicides Per Day

Moleskin:

• Great to see a nice size PAX that included MECA and ISOTOPE regions!
• Thank you to Alcatraz for taking us out!
• I hope you enjoyed the workout and perhaps feel some of it later this weekend.

Highlands, Isotope, Skywalker

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