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