Warm-o-rama at JPAX
WARMUP:
10 – Side Straddle Hops
10 – Abe Slow-godas
10 – Pendulums
10 Arm Circles F/B/SC/OHC/MNC
10 – Grass Grabbers
Rifle Carry to Feild
THE THANG: Blocktanamo x 2 PAX circle up with their backs towards the center, holding a coupon straight out in front of them. One PAX sets down his block and runs outside the circle, pressing down on the others’ blocks as he passes. The next PAX sets his block down and begins his run as soon as the guy next to him returns to his spot. The exercise ends when the final PAX completes his lap.
Grip, Rip and Roll x 5 there and back Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block complete 5 merkins, then roll to the ground.
Lt dans out x 7
Skull crushers x 15
Lt dans back.
Capture the coupon All pax start with their coupons in the middle. Each takes 30 honest paces out from the middle. One extra coupon is placed in the middle. Pax must complete 7 burpees, run to the middle, retrieve their coupon, return to their spot and complete the following: 20 curls 20 rows 20 overhead press Once finished, Pax race to capture the remaining coupon The pax that captures the remaining coupon must run it back to his spot, place it down in front and using his own coupon do 10 merkins.
The pax that don’t capture the remaining coupon must run to the middle and back and do 8 Merkins each side and then try to steal the coupon.
In this case Frak was the winner, although this seems to need some modifications in the future.
Return Coupons to the stairs
Mosey to the warmup pad with some stretches in between.
Cool-o-rama
20 x Penguins
10x Single Legged wife pleasers each side
1 minute of plank to end.
Overall a great Beatdown and great to see 5 Pax on a Wednesday!
