Q: Cat Scratch PAX: Pipeline, Hershel, Double Humpy, Maroon 5, Bübs, Cat Scratch
Warmup: Run along the greenway, stop at one point to do some inspirational exercises. • Side Straddle Hops X20 • Willy Mays Hayes x10 • Good Mornings x10 • Streching • 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 • Merkins x10 • Imperial Walkers (x15) • Flutter Kicks x15 • Rubios • Arm Circles (forward/backwards) and some Jack Webbs
Run back to near where we started, while running backwards up the hill (fun), but as we approach the parking lot, stop and perform Everest to the parking lot (Yeah!).
Grab some sand bags from Pipeline’s car and run over to the edge of the infield and bring sand bags. Part of the Pax performs an exercise and part runs up the hill and weave between the first four trees and back (timer), sometimes with sandbags, sometimes not.
1. Sandbag squats 2. Merkins and Runners with sandbags 3. Sand bags shoulder to shoulder 4. 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 5. Everyone run down the field and go around the second soccer goalie and back 6. Jump squats and Runners with sandbags running up the hill to the large tree and back
Other stuff; • Bropee – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten. X10 • Dwight Howard – Standing facing a wall, jump from rest with both hands and touch as high up on the wall as possible (like Dwight Howard slapping a sticker on the backboard while dunking). AMRAP while your partner circles a building. Normally part of a larger set (people’s chair, rocky balboas, donkey kicks, etc.) of partner work. • Leg raises while pumping arms (x25), LBCs (x25), Freddie Mercury’s (x25) • Recover-Recover Namorama
Other stuff; • Bropee – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten. X10 • Dwight Howard – Standing facing a wall, jump from rest with both hands and touch as high up on the wall as possible (like Dwight Howard slapping a sticker on the backboard while dunking). AMRAP while your partner circles a building. Normally part of a larger set (people’s chair, rocky balboas, donkey kicks, etc.) of partner work. • Leg raises while pumping arms (x25), LBCs (x25), Freddie Mercury’s (x25) • Recover-Recover Namorama
Gear Order Extended one week. Get your gear on!