• When: 09/08/15
  • QIC: Purple Rain
  • The PAX: Beads,Huffy,OC,Gino,BetaMax,LederHosen,Seeker,Insanity,McLovin,Windmill


Niice day for a Punch Out

11 of the PAX showed up today. I was glad to see
the turnout given the BRR was coming up. I didn’t know what to expect with respect
to what I planned, but after it was over I was hurtin and I owe thanks to the PAX for it, for forcing me to live up to the role of Q.
T’was a good hurt, mind you. Saw Rocky I recently, hence the Squat Uppercut and 1,2 Punchout.
Though I’m not a huge fan of boxing, it’s pretty good exercise, and have to admit was fun. Where was ADRIAN!!!!!??

Conditions: Low 70’s and a little muggy.
The Thang:

To the Football field, Circled up:

20 SSH in cadence
10 Merkin in cadence
22 total Baby Arm circles in cadence
10 merkin in cadence

(Jumped into the SSH immedtiately after an exercise finished, for the rest of the morning workout)

Long Plank Walkout for 30sec followed by 5 SSH in cadence
Half Plank with side touches for 30sec followed by 5 SSH in cadence
Half Plank with leg lifts for 30sec followed by 5 SSH in cadence
Spider Plank for 20sec followed by 5 SSH in cadence

Squat Knee for 30sec followed by 5 SSH in cadence
Squat Uppercut for 30sec followed by 5 SSH in cadence
1,2 Punchout for 30sec followed by 5 SSH in cadence

Off to the Park

With Blocks:

Squat Press for 30sec followed by 5 SSH in cadence
Curls for 30sec followed by 5 SSH in cadence
Bentover Rows for 30sec followed by 5 SSH in cadence
Decline Merkins for 30sec followed by 5 SSH in cadence

To the Streets around the School:

Run to 1st intersection
20 merkins, 10 Jump Squats, followed by 5 SSH in cadence

Run to next intersection
20 merkins, 10 , followed by 5 SSH in cadence

Run to next intersection
20 Merkins, 20 Jump Lunges, followed by 5 SSH in cadence

Run to final intersection
20 Merkins, 20 Jump Squats, followed by 5 SSH in cadence

Ran back to the Football Field and lined up at the sideline

Sprint to the other side -80% speed
20 Mountain Climbers, 10 Burpees, followed by 5 SSH in cadence

Sprint to back to the start -90% speed
20 Plank Jacks, 20 High Knees, followed by 5 SSH in cadence

Sprint to the other side – 95% speed (yeah I know)
30 LBC’s, 20 Squats, followed by 5 SSH in cadence

Sprint back to start – 97% speed
10 Straight-Back Big Boy Situps, 20 Jump Squats, followed by 5 SSH in cadence

Final give-it-all-you’ve-got Sprint to the other side then
SSH till the timer starts for a final 30 second – 1,2 Punchout

Mosey’d back.

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