Q: Cat Scratch
PAX: Double Humpy, Pipeline, Acorn, JV, Disclaimer, Cat Scratch
Warmup: Run around the access road loop, stop at the benches to do some dips, step ups, overhead claps, some more dips 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) all in cadence!
• 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 not.
1. Sandbag squats
2. Merkins and Runners with sandbags
3. Sand bags shoulder to shoulder
4. Butkus (rapid step ups on a curb) and Runners with sandbags
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) and Runners with sandbags
6. Repeat Daft Punk but this time with sandbags
7. Everyone run up the hill and back
8. Jump squats and Runners with sandbags
9. Alternating forward/backward Lunges and Runners with sandbags
10. Rubio’s with sandbags
11. Burpees and Runners with sandbags
Run back to Fishburn for Mary
LBCs, Leg Raises while pumping arms.
Recover Recover
Namorama
Good Time had by All! Pure Joy!!
October 6th – Mud Run
Breakfast Tailgate/Football/Enjoyment – Black Friday