15 Pax made their way to the Depot for the VQ of Plan B with a side of Gerrymander. After EHing Plan B for a while to take the reigns and Q, he finally stepped up and didn’t disappoint. The mumble chatter from the Pax was high this morning making for a fun but strenuous workout. The workout was a good overall beat down including cardio,blocks and some close bonding between the Pax. After all was said and done you are guaranteed to feel it “the morning after”.
Disclaimer
–Double applesauce 1 lap (upper field)
-Circle up -SSH x 15
-Imperial Walker x 15
-Through the tunnel x 15
-Little Arm Circles (15 forward & 15 reverse)
1) Next exercise – 4 Corners
Find a partner, does not have to be same size
team must split 50 reps at each corner
Four stations – b/t stations sprint sidelines, lunge end lines
-Sprint to Corner 1 – 10 burpees
-Lunge to Corner 2 – 20 Monkey humpers
-Sprint to Corner 3 – 30 Squats
-Lunge to Corner 4 – 40 LBC
2) Next exercise – Stations (corners & midfield)
after each corner, both partners to midfield split 20 merkins
-Corner 1 – Squat jumps
-Sprint to midfield – 10 merkins
-Corner 2 – Carolina Dry Docks
-Sprint to midfield – 10 merkins
-Corner 3 – Russian twists (2 count)
-Sprint to midfield – 10 merkins
-Corner 4 – flutter kicks
-Sprint to midfield – 10 merkins
Gerrymander takes over
Grab blocks and meet in the middle of the upper soccer field
Circle up with blocks to each Pax right
Ring of Fire on blocks x10 x15. All Pax not doing Merkins alternating between up and down position.
Squats all the way down on blocks holding hands for support (oh the comments that were made) x20
Squats all the way down on blocks with staggered stance. Left foot forward x15, right foot forward x15
BOM
Announcements
Everyone should have received the email about the Christmas party. If you didn’t get it, contact Uno.
Thursday Tuesday next week instead of Thursday.