11/15/2017 – The Spartan – Kamikaze

13 PAX posted on Milkman’s VQ.

PAX: Slumlord, Juice, Happy, Blue Angel, Bam Bam, Wildfire, Skeletor, Pothole, Elmer, Guy, Rabbit, Commie, Milkman (YHC)
Warm Up Circle –
  • SSH x 30
  • Ray Lewis x 20
  • Raise the Roof x 20
  • Prisoner Squat x 30
  • LBCs – x 30
Mosey around elementary school once and stopped at wall.
Exercise Set Against the Wall
  • Wall Sits –  45 seconds
  • Dips x 15
  • Decline Merkin x 15
  • Wall Sits –  45 seconds
  • Dips x 15
  • Decline Merkin x 15
Mosey to the Football Field
PAX partnered up and performed an exercise that is a combination of Doracides and a Lazy Dora. One partner sprints a goal-line to goal-line suicide (back and forth increasing in 20 yard intervals), while the other partner not running performs an exercise until the other partner completes the suicide.  When both partners have completed suicides, the PAX catch their breath by performing a lazy dora where the PAX switch out performing  ab exercises up to a given amount while the PAX “resting” stays in plank position.  For reference, I’ll call this exercise the Kamikaze.
Kamikaze #1
  • 100 yard suicide – Merkins
  • 200 American Hammers (each partner completing 25 at a time)
Kamikaze #2
  • 100 yard suicide – Prisoner Squats
  • 100 Freddie Mercurys (each partner completing 25 at a time)
Kamikaze #3
  • 100 yard suicide (this time instead of just tapping the line when turning around during their run, the PAX were required to do a burpee – 8 burpees total) –  Plank
  • 200 LBCs (each partner completing 50 at a time)
40 yard bear crawl
COP –  flutterkicks x 30 (held at 6 inches for 10 second countdown as the finale)
Name-o-rama. Announcements. Prayer.  Dismissal.
 –  Milkman

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