November 28th, 2017 By Gordo

14 PAX brothers gathered on a delightful Tuesday morning for a Gordo lead workout.  A check was done for new PAX.  A disclaimer was given.  Here is how the work out went:

Warmorama:

• Start Backward Run Mosey by snaking through the parking lot in front of the elementary school, eventually switching to sideway runs – both ways.
• Circle Up for exercise IC:
  • 20 SSH
  • 15 Mountain Climbers
  • 15 IST
  • 15 Carolina Dry Dock
  • 15 Sumo Squats “The Nanny” style (per my demonstration)
  • 15 Merkins (slow style)

Mosey towards guard rail with some lunges inserted before reaching the guard rails. Get some rail and do the following IC:

• 10 Derkins
• 10 Sumo Squats
• 20 LBCs
• 10 Incline Merkins
• 10 Sumo Squats
• 20 LBCs

Lunges back to the bus parking lot, and then mosey the rest of the way to the first basketball goal post:

• From First to Basketball Goal – Bear Crawl
• From Second to Third Basketball Goal – Crabwalk
• From Third to Forth Frog Jump
• Backward Run Back to the first backetball goal and Repeat

Form Indian Run formation – 2 lines.  Run from bus parking lot to parking area near wall

Split into THREE groups.  PAX rotates between stations, doing the following until told to stop:

1. Station 1 – Mosey to wall – 10x BTW
2. Station 2 – Mosey to area near bleachers. 15x Hand Release Merkins
3. Station 3 – Mosey to pathway at the bottom of hill from track fence. 30x LBCs

Mosey back to parking lot for Mary.  PAX asked to call next excercise:

• Freddie Mercury (Gordo)
• Low Flutter (KoolAid)
• Homer to Marge (Barrister)
• Squirm (#1)
• Pretzel Crunch (Genie)

Moleskin:

• Thank you for letting me lead the PAX today. Why do I not sign up more often… lots of fun!
• Good numbers despite what some people might call cold weather.
• I hope everyone got their heart rate elevated, have somewhat sore legs, and that you enjoyed the workout!

Highlands

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