July 12th, 2018 By Big Tuna

Six Pax from the Boondocks AO attended today’s triple nickel inspired partner beat down at the Gunnery. YHC including plenty of merkins, sit-ups and running to ensure anyone participating in the challenge got their day off to a good start!

Warm Up
Mosey around the parking lot (picking up Deuce along the way) while including some parking stripe shuffle and then:
• Side Straddle Hop (x15, IC)
• Hillbilly (x10, IC)
• Burpees (x5, OYO)
• Plank Jacks (x15, IC)
• Low Slow Squat (x10, IC)
• Merkins (x10, OYO)

The Thang
Mosey to the hill and wall behind the school for partner activity – one person going up the hill with burpees at the top while other partner does specified exercise. Switch it up and complete 4 rounds as listed below.

Round 1: Hill – Quadraphelia / Exercise – Plank Jacks
Round 2: Hill – Bear Crawl / Exercise – WWII Sit-Ups
Round 3: Hill –  Lunge Walk / Exercise – Peoples Chair with Air Press
Round 4: Hill – Run / Exercise – Merkins
Complete 3 burpees at top of hill in each round

Finisher: Balls to the Walls with some hand stand push-ups thrown in for good measure

Mosey back to the front playground area stopping at the loading dock for Muscle Ups (x15, OYO) and front school entrance for Dips (x15, IC) and then more partner work as follows:

Partner 1 completes round of exercises listed below while partner 2 runs around the parking circle, switch it up and then repeat for total of two times thru:
• Pull-ups – 5
• Lunges – 10 per leg (20 total)
• Merkins – 15
• WWII sit-ups – 15

Continue to front parking lot for:
• Run to last parking island, complete 15 WWII sit-ups, run back to starting point for 10 air squats
• Run to middle parking island, complete 10 merkins, run back to starting point for 10 air squats
• Run to first parking island, complete 5 burpees, run back to starting point for 10 air squats
• Indian run around, last Pax in the line completes 1 burpee before running to front of line, and then increase to 2 burpees while traveling around the parking lot. Finish up with lunge walk and quadraphelia back to school entrance for Mary.

Mary
• Bench Crunches (x20, IC)
• Low Flutter Kicks (x20, IC)
• WWII Sit-ups (x10, OYO)

Moleskine
“You must be the change you wish to see in the world” Mahatma Gandhi“

Every human has four endowments – self-awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom… The power to choose, to respond, to change” Stephen Covey

“If you don’t like something, change it. If you can’t change it, change your attitude” Maya Angelou

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