38 PAX – on a SCAM-less morning, men stepped up to motivate and encourage.
6 FNG’s – Amazon, Digiorno, Dufresne, NOVA, WNBA, Yella
WARM UP —
- SSH x30
- Merkin x20
- Squats x25
- Sit ups x15
- Run 1 lap
PARTNER UP —
Burpee “mile” – Partners perform 100 yards worth of burpees. Partner A would perform burpee then leap. At the end of partner A leap, partner B would perform burpee then leap. Partners did burpees to the far cones and back.
TABATA Box Jumps
A tabata interval is 30 seconds of work (for a given exercise) with 10 seconds of rest, typically performed for 8 intervals or 4 minutes. Mosey over to the stage. PAX performed tabata box jumps – 20 seconds of max rep box jumps on the stage then 10 seconds of rest for 8 intervals.
PARTNER WORK – CONCRETE MASONRY UNITS!
PAX partnered back up at the cones with their cinder blocks (1 per team).
Next phase included 4 exercises: 1) block thrusters, 2) block sit up (lying flat on back, arms fully extended w/ block, perform sit up with arms extended to upright position with arms fully extended overhead in a press position), 3) hand release merkins 4) 100 yd sprint. Rep scheme was “10!”.
- 10 block thrusters
- 10 block sit ups
- 10 HR merkins
- sprint to far cones and back
- 9 block thrusters
- 9 block sit ups
- 9 HR merkins
- spring to far cones and back
- 8 block thrusters
- 8 block sit ups
- 8 HR merkins……..and so on, down to 1
One partner would work at a time, while the other rested. Partners rotate through the exercises. Partner A would do 10 thrusters, partner B 10 sit ups, partner A 10 merkins. Then sprint together. Partner B 9 thrusters, partner A 9 situps, partner B 9 merkins and continue to rotate accordingly down to 1.
TABATA flutter kicks
30 seconds of flutter kicks, 10 second rest for FOUR intervals