Warm-up: Mosey around the parking lot and trail with Butt kickers, Carioca, High Knees and lunges incorporated into the warm-up.
COP:
SSH x10
Imperial Walkers x15
Mountain Climbers x15
Flutter kicks x15
Merkins x15
LBCs x15
Monkey Humpers x15
To show solidarity with our brothers running the SUP & Run 5K the Pax ran a 5K around the trails with a fun mix of exercise stops thrown in. Exercise list as follows:
Squats x15
Merkins x15
Hello Dolly’s x15
Shoulder Taps x15
American Hammers x15
Lunges
Moroccan Night Clubs x25
Olympus demanded a set of burpees, so not to leave any request for additional beatings left uncomplete after finishing our 5K the Pax engaged in 10 burpees at your own pace. After finishing we were left with a few minutes and we did a quick round of Mary. Olympus chose jump squats, Pincher chose more burpees, Blade Runner chose knees to elbow planks and I chose Big Boy Crunches all in cadence.
There was plenty of whining on all parts of this massive cardio beat down but everyone put in a great effort and we completed the work out as a team.
Prayer’s: Pinchers M is going in for an appointment to take a look at issues she is having with her legs. Prayer for the Pax running the SUP & Run and our community as a whole.
Welcome Blade Runner to the Pax!