Q: Cat Scratch
PAX: Hershel, HC3, Double Humpy, Cat Scratch
Warmup: Run around the access road loop, stop at the benches to do some dips, step ups, overhead claps, then run over to the parking lot to do a few more exercises.
• Side Straddle Hops X20
• Willy Mays Hayes x10
• Good Mornings x10
• Annie’s for a bit (Hold plank and rotate one arm in a circular motion while holding plank with opposite arm)
• Bolt 45s (Begin with 15 squats full standing position down to halfway position and return.Then go from halfway down position to full squat position and return up to halfway position 15x.Finish off with 15 full squats)
• LBCs x 20
Run over to the base of the hill/road in front of the first grass hill, oh, and bring sand bags. Part of the Pax performs an exercise and part runs up the road and back (timer) – sometimes with sandbags, sometimes without.
1. Sandbag squats
2. Merkins
3. Sand bags shoulder to shoulder
4. Butkus (rapid step ups on a curb)
5. Daft Punk (Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward)
6. Fire Drill (High knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up to high knees.)
7. Alternating forward/backward Lunges
8. Rubio’s with Sandbags
9. Jack Webbs
10. Burpees
Run back to Fishburn for Mary
LBCs, Leg raises, Leg Raises while pumping arms.
Recover Recover
Namorama