(Dunphy posting for THE Commodore)
Man!!! We were supposed to do this on the football field but I decided that the elements warranted going to the parking deck instead.
Thus began my paintrain wreck. Things just didn’t fit what I originally planned so I adapted (read as winged it).
RIO was in honor of the Olympics and Lite was because it ended too easy.
“Shoot a pig!” as my brother-in-law always says when things don’t go well.
My plan was to have the PAX do 60 burpees during the festivities.
PAX moseyed to the ground level of parking deck for paintrain.
Warm-Up:
Side straddle hop X 25 IC
Windmills X 10 IC
Arm circles (forward) x 25 IC
Arm circles (backwards) X 25 IC
Imperial walkers x 25 IC
Merkins – 7 Regular IC, 7 single count wide, 7 single count diamond
The Thang:
RIO – Run, Inch worm, Overhead clapps (We never got to the overhead clapps nor added the burpees therefore it was lite)
PAX moseyed to Ground Floor ramp of parking deck.
PAX partnered up (size mattered).
Partner Carry – One partner carries other to 2nd pilon and then both run to top of ramp.
At top PAX does SSH until all PAX complete then each PAX gives ten count while SSH.
At 1st deck level, Pax Skip across deck to 1st level ramp. 10 count.
Flip Partner Carry – One partner carries other to second pilon and then both run to top of ramp.
At top PAX does wall sits until all PAX complete then each PAX gives ten count while doing wall sits.
At halfway point, lower wall sit six inches.
At 2nd deck level, Pax run backwards across deck to 2nd level ramp.
Hold squat in low position and each Pax do 10 count.
Partner Wheel barrels to second pilon and then partners flip position and go up to the top of ramp.
At top PAX does planks until all PAX complete then each PAX gives ten count while planking with variations (Left, Right arm up, left, right legs up).
At 3rd deck level, Pax does Carioca run across deck to 3rd level ramp. Wall sit until all Pax complete. 10 count
PAX sprints up 3rd level ramp to top of ramp. Squat until all Pax complete then each PAX gives ten count while doing Squats.
At 4th deck level, Pax run 3 laps:
Lap one — indian run sprints
Lap two — railroad sprints
Lap three — Inch-worm sprints (plank hurdle then bear crawl under high plank continue to alternate until lap complete
to 3rd deck ramp — 10 count
Partner Suicides up 4th Level ramp
On partner sprints up to 2nd pilon then returns down to 1st pilon and does squats while partner runs same.
Repeat until both partners reach top of ramp.
At 5th deck level, Pax does injured bear crawl: (Q keeps saying Crawl bear until he demonstrates, oops bear crawl)
Do bear crawl with one leg up as if searching for a fire hydrant. Switch legs at half way point.
This is not a Pax fav.
Time check. What? No overhead clapps and cr^p, I forgot the burpees.
Lets do Mary, Dealers choice: American Hammer, six inches, Flutter kicks, Box Cutters, Dying Cockroach, Penguin Crunches, LBC, 2 Bananas, Big boy situps
Namorama. COT