June 3rd, 2017 By Gordo

10 PAX brothers from MECA regions gathered on a beautiful Saturday morning for a Gordo lead workout.  We immediately spot the school buses that are parked in the park’s parking lot and the workout is instantly adjusted to incorporate those beautiful yellow machines.  A disclaimer was given.  Here is how the work out went:

Warmorama:

• Start Mosey by snaking through the parked school buses alternating forward and backward runs
• Circle Up for exercise IC:
  • 25 SSH
  • 20 Mountain Climbers
  • 20 Carolina Dry Dock
  • 20 IST
  • 20 Squats
  • 20 Merkins

Mosey through the school buses, snaking again through several of the school buses. Line up against side of a school bus

• Balls to the Bus (about 30-45 sec): A variation of the BTW with a 75 degree angle to avoid placing feet on windows
• People’s Chair – with Air Presses IC
• Balls to the Bus

Mosey to bleachers in front of big hill

• Single leg step ups (leaving stepped up leg in place) – 12 IC
• Repeat with the other leg
• Inclined Merkins – 10 IC
• Single leg step ups – 10 IC
• Repeat with the other leg

PAX makes their way towards the garbage can between fields by:

• Bear Crawling
• Crab walking
• Plank walking

Split into THREE groups to do the “four corners” circuit.  Each group starts at a different corner and rotates clockwise to the next corner station.  At each station, PAX did the following: Repeat 3x

1. 10 Merkins
2. 20 Squats
3. Lunges to the cone located in the middle of the field

Mosey to parking lot and line up at middle island for sprints.  Stay in the same 3 groups.  Each group goes in turn and incorporate 10 counts as needed to help PAX recover:

• Sprint to the next island (about 40 yards) and wait for all groups to complete
• Sprint back to the first island and wait for all groups to complete
• Backwards Sprint to the next island (about 40 yards) and wait for all groups to complete
• Backwards Sprint back to the first island and wait for all groups to complete
• Karaoke (switching directions mid way) to the next island (about 40 yards) and wait for all groups to complete
• Karaoke back to the first island and wait for all groups to complete
• Sprint to the next island (about 40 yards) and wait for all groups to complete
• Sprint back to the first island and wait for all groups to complete

PAX does “Plank Indian Lunges” – a variation of the “Indian Run”

• PAX Planks in a line
• Person at the end of the line lunges to the front of the line and planks up
• Person calls name of the person now at the end of the line.
• Everyone does the Lunges “run” to the front twice.

Mosey around the parking lot and circle up to do the following:

• Slow squats 15 – IC
• Slow Merkins 10 – IC
• Slow squats 10 – IC

Mosey to the other side of the parking lot.  Circle up for Mary:

• 15 Pretzel Crunch Right- IC
• Flapjack
• 15 Rosalita – IC
• One Leg forward while siting stretch (hold until time called)
• Flapjack
• Both legs forward while sitting stretch (hold until time called)
• Both legs spread while sitting stretch (hold until time called)
• Homer and Marge – 4x
• The “W” – 10 IC
• Recover

Moleskin:

• A pleasure to lead a workout today after a 9 month hiatus.  I always had an excuse to not sign up and it became a lazy habit.  Anyone not signing up…  sign up!  You won’t regret it.  Leading the PAX is a great and fun thing to do!
• Goldie Locks introduced us to Kenny who will now be known as “Inspector Red Bottoms”.  Welcome!!
• I hope you enjoyed the workout!

Comanche, Highlands, Skywalker, Tradition

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