22 PAX showed up on this glorious morning in Alabama to get better. The sun beaming quick as heart rates began to rise. We started off with a familiar sequence escalating into a geomatrist’s dream.
- 33 Side Straddle Hop
- 33 prisoner squats
- 33 LYBs
- 33 Flutter Kicks
- Indian run around track 3x
AT THE STAGE
Mosey over and spread out on the wall –
Rinse and repeat all three again 3x
THE MAIN EVENT – WHISTLESTOP NONSTOP AYG AMRAP INTERVAL TRAINING via HEXAGON
Begin by counting off in 4s before breakup… Each group to a cone (4 to placed in 30 yd cube format, with one on each side of cone creating a hexagon). Cocky controlled clock with timer / whistle. Intervals of workouts beginning with 15 seconds going up to 60 seconds and then back down to 15 seconds (15 second intervals), rotating by AYG runs around the hex upon whistle. In total, 7 rounds. THE PAX FOCUSED ON FORM while doing AMRAP and giving AYG.
- OYO merkins
- OYO burpees
- OYO irontribe situps
- OYO mountain climbers
- High knees x2 (points on hexagon)
The hexagon was perfectly executed as the PAX battled through and closed the workout as time expired, in perfect mathematical precision. Everyone finished. Cocky relented as time expired with a ceremonial shredding of remaining exercises.
Quick namarama then Scam closed with a message from Ephesians 6 on “The Armor of God.” An announcement was made about next weeks Dad’s Day. Last, a mention and final invitation to participate in the 5K beginning after today’s workout.