It was a humid June morning when I arrived at the flag on Friday. After some stretching & some talking, the clock hit 5:30am, and it was time to commence the beatdown. We did a brief jog down the street and then we circled up once we got back to Loyola
Warm Up:
- Side straddle hops – 15 in cadence
- Mountain Climbers – 15 in cadence
- Grass Grabbers – 15 in cadence
- Imperial squat walkers – 15 in cadence
- Arm circles – 10 forward, 10 backward
The Thang:
After the warmup, we headed to the mountain & partnered up. Then we proceeded to do the following: Partner 1 runs to the wall & back, while Partner 2 planks & waits. When partner 1 returns, Partner 2 then runs to the wall & back, while Partner 1 planks & waits. Once Partner 2 returns, then both partners run up to the wall together & wait for the rest of the PAX to do the same. Once all the PAX arrived at the wall, I would then call out an exercise for the PAX to do on their own. Once completed, we would repeat the same sequence again & again until we reached the top of the mountain. The exercises that each partner did while waiting for the other partner to complete the run to the wall & back are:
- Center hand plank
- Side hand plank on right side
- Side hand plank on left side
- Feet 6 inches off the ground
- Feet 12 inches off the ground
- Feet 18 inches off the ground
- Break (no exercise on this round while waiting for the partner to finish the back & forth run)
- Stationary squat (tree hugger) without using the wall
- Stationary squat with your back against the wall
The exercises that the PAX did together when we collectively reached each wall are:
- Seal Jacks – 20
- Slow Squats – 20
- Floyd Mayweathers – 40
- Burpees – 10
- Partner Push Ups – 15
- Rocky Balboas – 40
- Windmills – 15
- Plank Jacks – 20 (2 is 1)
- Jump Overs (one partner planks, while the other partner jumps over him) – 10
Once we made it to the top of the mountain, we touched the last wall with our partners & then went down the steps to the bottom of the mountain. Once at the bottom, we mosey’d back to the flag for the count-off & name-o-rama. We had an FNG with us this day, and after some deliberation it was determined that he would be named Isobar. After Isobar’s name was solidified, we did the intentions & then closed with the prayer. Thanks for letting me lead, fellas; I enjoyed attacking the mountain with y’all!
