9 PAX gutted out 10 rounds on a crisp Friday morning!
Warm-up
Lap around loop, high knees and butt kickers thrown in
50 SSH, 10 WM, 15 IW, 30 Arm Circles/30 Reverse AC/30 Jack Webbs
Mosey over to VA Western area, Railroad run up road beside western and down to colonial intersection
Thang- 10 Rounds
Members of the PAX are to partner up, one partner will sprint down steps, across sidewalk parallel w/ Colonial Ave, preform 5 Burpees, sprint up other steps and back to start. Other partner will preform exercises until their turn to run.
Round 1: Merkins (Q audibles after round 1 that the 5 Burpees will only be used on lower-body rounds. Still painful.). Plank it out until all groups finish.
Round 2: Box Squats. Low squat hold until all finish
Round 3: Hand-release Merkins. LBC’s until all finish
Round 4: Step-ups. LBC’s until all finish
Round 5: Derkins. Big-boy situps until all finish
*Q checks time and realizes we will have to pick up the pace to get through all 10 rounds. No more burpees on run, straight sprint. PAX got the hint and go after it for the lightning rounds, impressive!
Round 6: Dips. Flutter kicks until all finish
Round 7: Step-back Lunges. 6 inch hold until all finish
Round 8: Mountain Merkins (always a crowd pleaser). Low squat hold until all finish.
Round 9: Squat Jumps. Planks until all finish.
Round 10: Carolina Dry Docks. Recover until all finish.
Mosey back to cars for:
Count, Names, COT
Annoucements
*Salem site is up and running for Tuesdays, come check it out.
**Anniversary on April 29th, spread the word as you won’t want to miss it.
Strong group today, guys were definitely getting out of their comfort zones! Always pleasure to lead!