15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50’s. Perfect for getting over any lingering consequences from St. Patrick’s Day. PAX present – Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC.
Warmup
- SSH IC x 25
- Straight leg stretch
- Willie Mays
- Imperial Walkers IC x 25
- Plank jacks IC x 25
Mosey to front of MBE – find a bench
- Dips x 15
- Decline shoulder taps IC x 15
- Dips x 15
- Decline shoulder taps IC x 15
Mosey to MBE field for THE THANG
Bear-back 11’s – PAX line up along goal line with cones set in front 15-ish yards (hard to tell on lacrosse field in the dark)
- 10 Carolina dry docks then bear crawl out to cone; 1 jump squat then run backwards to goal line
- 9 CDD then bear crawl out to cone; 2 jump squats then run backwards back
- and so on until 1CDD bear crawl to 10 jumps squats and back.
- it was pointed out to YHC that the combination of CDDs and bear crawls was challenging, nay “sadistic”, by fellow PAX (ahem Stuntman).
- Completion of challenge with 20 seconds of encouragement, one of YHC’s favorite practices borrowed from our F3 compatriots at THE FORUM.
6MOM interlude
- Flutter kicks IC x 20
- High flutter kicks IC x 20
- Hello Dolly IC x 20
- flip to high plank
- Standard shoulder taps IC x 20
- Mountain climbers IC x 20
- Elbow plank
- Spiderman IC x 20
- Big boy situps x 20
- Six inches
21’s – PAX back to goal line with cones out 30-ish yards; count descending/ascending by 2’s . The challenge here was maintaining the wherewithal for basic computations skills under physical duress.
- 20 merkins with sprint to cones followed by 1 LBC and sprint back
- 18 merkins with sprint followed by 3 LBCs then back…..and so on.
- Strong work by all PAX with extras push at the end to grind out the last sprints associated the final 2 merkins and 19 LBCs. (110 total merkins on top of the 55 CDDs for those counting)
Mosey back to MBE parking lot
- Final ab buster – Protractor with mix of flutter kicks and six inch holds
COT
-Skeletor