March 31st, 2018 By Gordo

12 PAX brothers gathered for a gorgeous morning, a bit cool, but with a full moon, Saturday morning Gordo lead workout.  No FNGs were noted.  A disclaimer was given.  Here is how the work out went:

Warmorama:

• Circle Up for exercise IC:
  • 25 SSH
  • 20 IST
  • 20 Mountain Climbers
  • 20 Carolina Dry Docks
  • 8 Merkins
  • 20 Squats

Mosey towards big hill bleacher area:

• Run Down Hill
• Backwards Run Up Hill
• Run Down Hill
• Backwards Run Up Hill
• Run Down Hill

Split Into Three Groups:

• Group 1: At the bleacher – Step ups 15 per leg
• Group 2: Top of the hill behind bleacher – 20 merkins
• Group 3: On the side walk next to garbage can – 30 LBCs
• Run from station to station
• Repeat 3x

Plank (rest)

Mosey to Clubhouse / Baseball field area

• Partner Up
• Partner 1: Run from clubhouse area down to parking lot around imaginary pole and back
• Partner 2: BTW
• Swap and Repeat

Lunges Down to the parking lot to the imaginary pole

Mosey to rock and pick up a rock

• Biceps – 15 IC
• Tricep Extensions – 15 IC
• Biceps – 12 IC
• Tricep Extension – 12 IC
• Biceps – 8 IC
• Tricep Extension – 8 IC
• Biceps – 5 IC
• Tricep Extension – 5 IC

Mosey to parking lot and follow Q, Easter Bunny Hop over parking blocks

Mosey to Fence

• Decline Plank
• Right Arm Up
• Left Arm Up
• Derkin – 5 IC

Mosey back to Rock Area.  Split into three groups.

• Each group runs/sprints up the hill to the first intersection on its own.
• 2 Ten Counts
• Each group runs/sprints up to the top of the hill to the next intersection and stop in front of the fence
• 2 Ten Counts
• 20 LBCs – IC
• 20 Squats – IC
• 20 LBCs – IC
• 20 Squats – IC

Mosey to bleachers

• Incline Merkins – 10 IC
• Dips – 10 IC
• Incline Merkins – 10 IC
• Dips – 10 IC
• Run to the top of the hill
• Squats – 10 IC
• Run down to the bottom of the hill

Mosey to Mary

• Pretzel Crunch – 15 IC
• Homer to Marge
• The Squirm (by Pony Boy)
• Dying Cockroach (by Sugar)
• JLo (by ONJ)

 

Moleskin:

• I hope everyone got your money’s worth.  Thank you for showing up and let me lead the workout.
• Great to see @Sandman and @Ambassador who have been out for sometime.  @Alcatraz was spotted at Coffeeteria as he recovers from his surgery.  If you haven’t seen someone out, reach out to them and get them out.  They are missed.
• Safe travels for those who are traveling for work or pleasure this upcoming week.  Have a great Easter!

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