It was a pleasantly coolish morning at the Joy as five Pax manned-up to start the week and embrace the suck.
After disclaimer, warmups consisted of:
o Windmills X 12 IC
o Grass Grabbers X 12 IC
o Bat Wings (ish) X12 IC
o Swan Dives X 12 IC
Coupon Time…Grab blocks and head to levee. But first, YHC felt Pax needed some CPR, that is Curls, Overhead Press, and Tricep Raise, 4 Count, 12 Reps IC. Rinse and Repeat.
With arms beginning to sting, we traversed to the other side of the levee so we could climb JP’s Ladder. This crowd pleaser is a takeoff of Jacob’s Ladder: Seven times up the levee, with an increasing number of burpees at the top each trip up and Pax begins each trip with 7 reps of whatever exercise Q (or his designee) picks, (in this case it was BBS, merkins, box cutters, squat jump, 8 count body builder, Russian twists, and SSH). Plank and wait when done.
YHC thought some more CPR was needed after climbing the ladder…One round of 12 reps, then it was off to build some railroad tracks, i.e. Indian Runs twisted sister…Pax all in a low plank with last man hopping over the Pax until he gets to front and gets in a low plank, repeat last Pax hops to front, and so on…until YHC got bored.
Another round of CPR…
The grand finale was the Levee Crawl – a tweaking of my previous Levee Scramble and sure to be the new Pax favorite. The Levee Crawl begins with Pax partnering up and starting at the base of levee. Pax 1 starts bear crawling over the levee while Pax 2 completes 15 OHP with block and 15 squats with block. Pax 2 then runs to Pax 1 and takes over bear crawl while Pax 1 runs back to start and does same exercises. This continued for two bear-crawling trips over the levee and back.
With minutes to spare, YHC called for a circle of Mary – Abs only.
Then it was time to return the blocks, Countoff, Namerama, and COT
Thanks for the fellowship!
SYITG
