4 PAX got themselves out of bed on an unexectantly beautiful Sunday morning to start their week off right with a beatdown in front of NOMA. YHC was impressed, though not surprised to see Catfish after he posted some ridiculous 10k time the day before. Disclaimer was given and we moseyed to the top of the NOMA stairs for a warmup.
WARMUP
SSH IC x15
AV IC x 15
Arm circles IC x 15
Grass grabbers IC x 15
Peter Parkers IC x 15
Parker Peters IC x 15
Deep Sea Divers- IC x 10 – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom. We did these last week at Renaissance and YHC wasn’t ready. One week later, YHC was the Q and they still hurt alot.
Dying cockroaches IC x 15
Mosey to Roosevelt Mall for:
Route 66– Jump Squats
Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
Route 66 – Dips
We did the jump squats ascending to 11, and the dips descending. YHC has included these in a beatdown before, but this time (pauses, checks legs)…legs are still sore 2 days later.
Mosey back to front of NOMA for:
Jack Webb’s IC x 20
EMON– that is Every Minute On, 10 burpees every minute for 10 min. A perfect time killer or character builder, depending on your perspective. PAX pushed through admirably.
Mosey to wall of NOMA for:
Sunday Mornings
10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.
CoT. Really appreciate all the PAX for pushing through this one. We went the full 45min which PAX admitted was an improvement over my previous Q. 100% attendance at Coffeeteria @ PJ’s. SYITG.
