When I arrived back home late Sunday night, I noticed some Scrum commitments from several PAX nursing foot injuries; so, I had to adjust Monday morning’s beatdown to avoid jump roping and running yet still set the bar high.
It was a warm but comfortable morning when I arrived at Kennarie Ridge and I was soon joined by @Frac Sac, @Kenna Brah, @Boo Boo, and @ PVC…in a walking boot. Gave disclaimer and headed to JPAX.
Warm-Up
Samson Stretch x10
Self Love x10
Low Slow Squats x10
Tie Fighters x10 right leg front and forward arm circles, flapjack x10
Seal Claps x10
Overhead Claps x10
SSH x20
Headed to the possum’s den under JPAX stairs to retrieve cinder blocks
The Thang – Each round performed as a group
Round 1
Alternating Block Merkins x 30
Bear Crawl up ramp, run down stairs
Round 2
Blockees x 20
Lunges up ramp, run down stairs
Round 3
Block Swings x 30
Crab Walk up ramp, run down stairs
Round 4
Squats with Blocks x 30
Crawl Bear up ramp, run down stairs
Round 5
Overhead Block Press x 20
Backwards Lunge up ramp, run down stairs
Round 6
Block Curls x 20
Walk Crab up ramp, run down stairs
Round 7
One-Armed Bench Press x 10 each arm
One-Armed Rows x 10 each arm
The ramp work was challenging especially the up hill crab walks but the “50+ year old only” group endured and marched on. As we reached the apex for the last time, I think I even heard a “Kennarie Ridge” war cry from @Boo Boo! The Scrum Bunch had conquered the bears and crabs! Returned the blocks to the possum and commenced with pole-dancing back to the flag with a mix of high knee slaps, lunges, and KOT’s.
COT and coffee time with Frac
