• When: 
  • QIC: 
  • The PAX: 

A Saturday Without Cess

AO: battle
Q: Adrian
PAX: Oscar, Ronda, Spot, Big Worm, Sgt Slaughter
FNGs: None

SSH x 20 IC
Through the tunnel x 10 IC
LBAC x 10 IC (front / back / overhead)
Merkins x 12 IC
Squats x 10 IC
Mountain Climbers x 10 IC

Mosey to Football Field

Groups of 3 for Triple Stack
First guy burpees, second guy low plank, third guy spring across field and back (switch off so each guy does each exercise once)

Rinse and repeat x 2

Mosey to Hill behind school … slight delay due to bus traffic

During delay –

SSH x 20 IC
Flutters x 20 IC
Merkins x 10 IC
Spot LBC x 10 IC

Jacob’s Ladder – run to top of hill for 7 burpees, back down, back up for 6 burpees … down to one burpee finish at top

Mosey to Battle Loop

Grab a pill or block

Curls for the girls x 10 IC
Overhead press x 10 IC
Bent over rows x10 IC

Each guy goes to pull up bar for max pull ups to 10
While each guy goes, ab / core exercise called IC
LBC / Freddie Mercuries / Spot LBC / Russian Twist / Flutters / Hello Dolly

Run Battle Loop

Rinse and repeat pull / up / abs listed above

Run Battle Loop again

Mosey to Circle of Pain for

Dirty McDeuce – 4 sets of 3 exercises, all 12 reps, IC, no rest between exercises

Merkins / Mountain Climber / LBC
Wide-arm merkins / Plank Jack / Freddie Mercuries
Slow-fast merkins / Russian Twist / Chaser LBC
Merkins / Mountain Climber / LBC

Mosey back to COT

Good work by the Pax!


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