January 3rd, 2018 By RibShack

5 Pax kicked the Q’s butt this morning while enjoying the warmest morning of the week so far…………

Goal was to keep Pax moving & from freezing & not get stuck on a single long circuit.

Warmup: SSH, Mosey, Windmills, Mosey, Clock Merican, Clock Situps, Mosey

The Thang(s?):

(10) Muscle Ups, (20) WWII’s, Climb the Wall, (20) Muscle Ups, (10) WWII’s, Climb Over the Wall, (10) Muscle Ups, (20) WWII’s( Q called out by Othello for Jelly Lubing on last set of WWII’s) Mosey

(10) Step Ups Each Leg, (20) Dips, Repeato, Chest Stretch on Poles, Al Gore around Poles (or Tongue Lickers, Pax Choice), (10) Step Ups Each Leg, (20) Dips

Partner Up- Abyss Mericans on Benches, Partner Holds Feet, x2…..repeato 3rd time as Squericans, Mosey to Track

Snake Indian Run, BLIMPS at Half Way (burpees, lunges, imperial walkers, mericans, plank jacks, squats), Continue run back to school wall.

Donkey Kicks & Hold- 5 kicks, hold for 5 or so…….repeato x 5, Mosey

Q clothing drop….

Grab a Rock- (20) Curls, Quad Up Hill, (20) Curls, Sprint to Light & Back (slide to left rock each time back to rock) *basic circuit stolen from Blinddates Q at Comanche yesterday. Repeato 2x……(20) Chest Press, Quad up Hill, (20) Chest Press, Sprint Around Playground (slide to left rock each time back to rock) Repeato 2x. Return Rocks

OYS, head facing flag, up on “go”, sprint to “fire” written on pavement OYG, OYS, head facing other way, up on 123-go, sprint to hyrdrant

Othello collects Q’s clothes….

Mary- Reverse Crunch (20), Airborne Mind Bender

Count Off, Namearama, Announcements, BOM

“Be Strong, Do Good & Do it Right.” RibShack

 

Pain Academy

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