Great weather for the PAX as we start of our week right with some fun and fitness
Ball of Man and Disclaimer
Mosey to blacktop behind gym
COP
SSH 15X IC
TTT 10X IC
WM 10X IC
Merkins 5X IC
American Hammer 10X IC
Merkins 5X IC
American Hammer 10X IC
Merkins 5X IC
Slo-Mo Squat 10X IC
Calf Raises 10X IC
Slo-Mo Squat 10X IC
Calf Raises 10X IC
Slo-Mo Squat 10X IC
Bat Wings all IC with arms raised the whole time: 10X Forward and Backwards Arm Circles, 10X Overheadclaps 10X Seal Claps 15X Thumb Raises
Mosey to benches behind cafeteria
ALICE (I’m a big fan of Alice In Chains so I figured I could make a work out using the first part of their name) Performed just like BLIMPS one exercise for each letter.
A: Alphabet leg raises (Spell each letter with your legs, 1st round we went through every letter and 2nd and 3rd we stopped at G.)
L: Lunges 10 each leg
I: Iron Cross 10
C: Crab Cakes 10 each leg
E: E2K 10 each leg
We repeated this 3 times
Walked to front of wall and bunny hopped from one end to the other
Left leg hop one end to the other
Right leg hop one end to the other
Alligator merkins X20 along wall and then lunged rest of the way
Hop-Scotch (Find a square piece of concrete or some other lines)
1.) 30 seconds of hopping in square
2.) 30 seconds of hopping right leg in square
3.) 30 seconds of hopping left leg in square
4.) 30 seconds of hoping hourglass shape both legs together
5.) 30 seconds both legs apart and bring together in middle and then spread apart at ends
Arms at the Bench: Three rounds of alternating 10 Dips and 10 Decline Merkins at 4 benches
Dealer’s Choice Mary
Mosey to Flag
Countarama and Namarama
Ball of Man and Closing Prayer
Announcements:
Iron Pax Challenge Wk1 at Snake Pit 9/5/19