September 11th, 2017 By Chum

10 pax (including 1 traveler) gathered around the shovelflag at Pile Driver this morning to put in 45 minutes of pain. Some dared asked for a refund.

WARMUP

• Mosey to the near soccer field
• Bear Crawl to side line to side line
• Partner up
• P1 does exercise, P2 runs sideline to sideline, then flapjack
• Round 1 = SSH
• Round 2 = Carolina Dry Docks
• Round 3 = Monkey Humpers
• Mosey out to the Wall Ball court

ROUND 1

• Chinese Fire Drill around the tennis courts while other pax sit in peoples’ chair.
• 10 total pax
• Mosey out into the trails

ROUND 2

• Individual Effort
• Air Squats x 10 at bottom of the hill
• Run to the top of the hill
• Air Squats x 10 at the top of the hill
• Run to the bottom of the hill
• Air Squats x 15 at bottom of the hill
• Run to the top of the hill
• Air Squats x 15 at the top of the hill
• Run to the bottom of the hill
• Air Squats x 20 at bottom of the hill
• Run to the top of the hill
• Air Squats x 20 at the top of the hill
• Run to the bottom of the hill

ROUND 3

• Mosey out to the pull-up station
• In groups of 3
• P1 does pull-ups
• P2 goes to the end of range does merkins
• P3 runs from P1 to P2, swaps with P2.
• P2 runs back to P1, swaps with P1.
• P1 runs to P3, swaps with P3.
• Rinse and Repeat for 2 total rounds (each pax 2x each station).
• Time to mosey back to the Shovelflag

COT

NOTES

• Always good to see Arena travel up to the MHSF, even if it’s only to drive thru the round-a-bout.
• Great effort by all!
• Pay attention to any injuries, don’t let them pile up too much. Modify as needed.
• Thanks again for the honor of leading!

Piledriver

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