PAX – Twitch, Dunphy, Herschel, Cake, Double Humpee, Seabiscuit, HC3, Frack, PalmOlive, Goldie (FNG), Flo (FNG)
Q – Pinky
Warm up — SSH, Imp Walkers, Arm Circles, WMHs, Merkins. No big numbers, a real work out (because Cat Scratch slept in)
It seemed like we needed a day without too much running. So I pulled out the circuits again.
High intensity circuits again…8 exercises (burpees, merkins, jump squats, flutter kicks, catalina wine mixers, monkey humpers, heels to heaven, bottom out burpees [and then double merkin burpees for the last round]) then some stairs. Music to help reduce the pain.
Round 1. 20 seconds of each exercise, 10 seconds of rest. After we made it through all 8 exercises, we 120 seconds to climb the stairs to the 6th floor.
Round 2. 40 seconds of each exercise, 10 seconds of rest. After we made it through all 8 exercises,we 120 seconds to climb the stairs to the 6th floor.
Round 3. 60 seconds of each exercise, 10 seconds of rest. After we made it through all 8 exercises,we 120 seconds to climb the stairs to the 6th floor.
Round 4. 60 seconds of each exercise, 10 seconds of rest.
Recover, recover.
two points:
- I really hate Catalina Wine Mixers
- I gave the PAX 32 ten seconds rests during the workout. Thats some sort of record for me, right?!?! Pinky = kind!
Welcome 2 FNGs — Goldie and Flo!