19 PAX woke up to this beautiful morning for a July beat down at the Skinny. Started with our standard disclaimer, we went straight to the warm up. All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.
We moseyed off to the track to our first station. We broke up the PAX into 4 groups with the following exercises. Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks. We did one full rotation. We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo. Magically, there were about 10 cones set up to resemble a flag football field. Each cone was about 10 yards apart. Because of the perfect set up, we decided to do some suicide drills.
Suicide Drills
1.) OYO – jog to the first cone, sprint back, 10 merkins. Rinse and repeat to the 2nd and 3rd cone. Total = 30 merkins.
2.) OYO – Jog backwards to the first cone, sprint back, 10 squats. Rinse and repeat to the 2nd and 3rd cone. Total = 30 squats.
3.) OYO – bear crawl to the first cone and back, 10 merkins. Bear crawl to the 2nd cone and back, end with another set of 10 merkins. Total = 20 merkins with nonstop bear crawl.
4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone. Total = 12 burpees and a lot side-hopping.
5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone. Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone. Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone. Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone. Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.
6.) OYO – jog to the first cone, sprint back, 10 merkins. Rinse and repeat to the 2nd and 3rd cone. Total = 30 merkins.
7.) OYO – crab crawl to the first cone and back.
We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen). We then moseyed back to the flag and finished right at 6:15 a.m.
We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers. I feel very blessed and honored that I get a chance to lead the PAX. Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!
SYITG
King Kong
