10x IC: weed pickers, arm circles, SSH’s and abe Vagodas
mosey to parking lot
A Squat and 2 Single-leg Lunge combination in ascending rep counts of each, ascending up 10 count of each
Side plank, arm extended (on elbow to modify), lift upper leg in Jane Fonda motion, switch sides and repeat. Done in cadence… with enthusiasm… 20 count, switch after each one
Similar to the pretzel crunch, but more painful. This time start on your six with legs straight out and cross one foot onto the opposite knee. Put your left arm out straight and your right arm bent behind your head. When you lift for the crunch move, raise both upper and lower body so that you are again trying to bring one elbow to the opposite knee. Flapjack and repeato. 30 count, each side. This one hurts!
Prime Time Merkin
Standard merkin position EXCEPT one leg up, toe off the ground. As PAX are pushing up, switch legs on each rep (in a plyometric fashion).
Face a wall, fence….anything that you can hold onto; 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tip toes); 4. Pulse 3/4 down to 1/2 (90 degrees) X 10; 5. Pulse 1/2 all the way down X10. Repeat until PAX complains… it wont take long.
Designed to get the heart rate up, much like the song by Rush of the same name. To be completed on a football field or an area of similar length: 100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash then 50 LBCs, run back to start point to plank/wait for six;
25 yard dash then 25 Merkins, run back to start point to plank/wait for six;
10 yard dash then 10 burpees, run back to start point and plank/wait for six.
San Antonio Shuffle
Left Leg Lunge, Right Leg Lunge, Burpee+Plank jack… for time, back to the flag.