12 PAX beat the cold to celebrate my birthday with a “17” themed Q. I’m turning 34 today so I filled our workout with 17 (half of 34). Here’s the thang:
Warm Up
- 17 Side Straddle Hops
- 5 Burpees (on your own)
- 17 Imperial Walkers
- 17 Hillbillies
Grab a block and meet up at the large soccer field around the closest light pole.
Pole Touching Part I
Place blocks down and perform the following exercise:
- Mosey to light pole across field & exercise.
- Mosey to next light pole & exercise.
- Mosey to light pole across field & exercise.
- Mosey back to original light pole and exercise.
Here is the exercise list:
- 17 Overhead Claps
- 17 Tree Huggers
- 17 Monkey Humpers
- 17 Merkins
Pole Touching Part II
Grab a block and repeat the same pole touching order as part I. Switch up the exercises:
- 17 Shoulder Presses
- 17 Curls
- 17 Rows
- 17 Squats (with block)
Leave blocks behind and mosey to the basketball court.
Indian Wrap Around
PAX lined up on sideline. All performed the tree huger. PAX on the far right sprints to the far left of the line. Next PAX on the far right repeat. The PAX line will start migrating around the basketball court. When a PAX is on the next sideline, they will perform a Plank. The next sideline the PAX will perform Calf Raises. The third sideline are Merkins. Then all PAX will line up on the original sideline performing the tree hugger. When all PAX are back to the original sideline then we stop.
Suicides
PAX line up on sideline. 1 suicide rep:
- Sprint halfway and touch the gournd
- Sprint back and touch the ground
- Sprint to far end of court and touch the ground
- Sprint back and touch the ground.
Repeat 3 more times.
Mosey to the blocks, place blocks back, then mosey to parking lot. Finish up the last 2 minutes remaining with a few Marries.
Name-o-Rama
We welcome our FNG Ben to the PAX today. Named Lorena.
Announcements
- Go Leo Speed for Need 5K on October 28
- discount enter “goleo”
- Celebrate 5 years for F3 Columbia with the Cannonball Run