The PAX: 6 – @Nano, @Derecho, @Gadget, @Roddick, @Ashe, @Zeus
WarmUp: Side Straddle Hops, Willie Mays, Michael Phelps, Clockwise and counter clockwise arm circles, Several leg and hip stretches, run up and down Olympus stairs X4
The Thang: Mix of upper and lower body Beatdown.
Five exercise stations with a half track runner for timer. An exercise with 15 to 20 count upon runners return.
First round station:
1.-3-Step Drop (Steps in 3 movements for exercise- Squat,Squat jump, Squat jump)
2.-Single dumbbell snatch either 10 pounder or 25 pounder
3.-Side Gorillas (Squat down like a gorilla then use hands on ground to shuffle body side to side)
4.-Modified Hostages (Hands on knee low squat pulse)
5.-Forward and reverse bear crawl to 10 yard line
Second round station:
1.3- Step Drop (Steps in 3 movements for exercise- Squat,Squat jump, Squat jump)
2.Curl with 25 pound dumbbell while holding 10 pound dumbbell in other hand
3. Side gorillas
4.Modified Switch (Squat down twist body when standing)
5.Forward reverse bear crawl to 10 yard line
Mary: 21’s Curls with curl bar 13.2 pounds.
While Pax is doing his 21’s rest of team are waiting doing burpees on own count.
7 half curls from waist to middle of chest
7 half curls from upper chest to middle of chest
7 standard full curls completed curls
Total of 21 curls.
No ending ab exercise due to ab exercises incorporated in between runner during stations.
COT: Many thanks to Pax for coming out and allowing me lead them in this morning’s workout.
Take away message:
Stop saying “I will.” ——and just do.
Whatever you’ve been putting off to do later just buckle down and get it done. Whether it’s protects around the house, doing more family involved activities or even volunteering to lead your fort Q like I did.