• The Pax: Cat Scratch, Dunphy, HC3, Herschel, Frack, Pinky, Twitch, Puffs

Warmup: run 1 lap of the field, Cat Scratch rolls in, so 1 more in his honor

Circle up:

SSH x 25 IC

Imperial Walkers x 20 IC

Willie Mays Hayes x 15 IC

Forward Arm Circle x 20 IC – Overhead Claps x 20 IC – Reverse Arm Circle x 20 IC

The Thang

Head to the rail for 15 Dips IC, 10 Derkins IC and 15 more Dips IC

Run to the tennis courts across the river for some court time.

A series of suicides with exercises at each turn.

Round 1: 5, 10, 15 Squats

Round 2: 5, 10, 15 Merkins

Round 3: 5, 10, 15 Burpees

Round 4: 5, 10, 15 Jump Squats

Round 5: 5, 5, 5 Burpees

Round 6: 5, 5, 5 Hand Release Merkins

Head back across the river and a few minutes ahead of schedule, so 10 Dips IC and 11 Slow Derkins IC.  #11 was a real crowd pleaser

Circle up for Mary – Dealers choice

Dying cockroaches, Box Cutters, Flutter kicks, Freddy Mercuries, American Hammers, Penguin Crunches, Big Boy situps, and Basic Instincts were had by all.



Good to see HC3 back in action!  If you’re wondering what he’s been up to- he’s been at the Y….doing flutter kicks.


One thought on “Court Time 1/22 BackBlast

  1. HC3 says:

    Felt good to be back running with the Pax! HC3

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