14 PAX braved yet another chilly morning to see what Traitor had in store for them. They were surely challenged with a workout that seemed to keep going in circles as if rotating around the spoke of a wheel.
Conditions
35 degrees and chilly
The Thang
Mosey to the field for warm ups
SSH x 20
Air Presses x 20
Squats x 20
Merkins x 10
Flutters x 20
Mosey to center of the field
“The Spoke”
Merkins x 10 at center, Run out to edge of field (south)
Squats x 20, Run back to center
Merkins x 10, Run back out to edge of the field (west)
Lunges (each leg) x 20, Run back to center
Merkins x 10, Run back out to edge of the field (north)
Calf Raises x 20, Run back to center
Merkins x 10, Run back out to edge of the field (east)
Mountain Climbers (each leg) x 20, Run back to the center
Flutters while we wait for Pax
Rinse and Repeat with
Squats x 10 at center of spoke
Rotating around the edge with Russian Twists, LBC, Freddie Mercury, and Big Boy Situps x 20 while running Karaoke between stations
Rinse and Repeat with
Russian Twists x 10 at Center of the spoke
Rotating around the edge with Diamond Merkin, Merkin, Clap Merkin, Wide arm Merkin x 20 while running backwards between stations
Rinse and Repeat with
Burpees x 5 at the center of the spoke running between stations
Rotating around the edge with Russian Twists x 20 at all stations
Partner up for Wheel Barrow for half a field, switch and back
Leap frog half the field
Tunnel of Love
Dealers Choice for 5 minutes
COT
BOM
Apparently your QIC has a propensity to do ladders…up steep hills. Paper Boy called out your QIC on that the day before for all the world to see. A challenge was issued and I had to come up with something different that would not ruin my reputation for workouts of a more challenging nature. The “Spoke” was born. And let’s be clear that it was not a clock but a spoke because a spoke sounds a little more menacing than a clock. The PAX enjoyed this beatdown with a twist.