27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger.

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Merkins x 30

Prisoner Squat x 35

LBC’s x 25

1 Lap Indian Run

Split into 1’s and 2’s

1 group runs a lap other group exercises (if no count, then go until run group returns)

  1. Hanging Leg Extension x 15 then side shoulder raises (partner swap)
  2. Merkins x 50 then front shoulder raises
  3. Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)

Weighted Shoulder Pass (PAX stand in line  side by side arms length apart.  All arms raised to shoulder level.  Pass 10 lb weight down line and back until Q says halt.  Ex. Grab weight with right hand, cross in front of body to left hand.  Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)

10 Burpees

Partner Pain – The Forum – 4/17/2018

18 PAX posted for some partner pain with Ping

Warm Up

SSH x 30

Ray Lewis x 30

Willie Mays x 20

Merlin’s x 30

Burpees x 15

Punishment

2 Lap Indian Run

Finish at press box

2 PAX partner up for workout

2 PAX run half lap from press box back to press box

Rotate runners and other PAX do exercises during runs

  1. Merkins
  2. Squats
  3. LBC’s
  4. Dips
  5. Step Ups
  6. Big Boy Sit Ups
  7. Incline Merkins 
  8. Burpees
  9. Flutter Kicks

Cool Down

Plank to “We Know The Way”

Sunrise Stretch