44 Pax gathered for a Gen 3:15 inspired workout. We are reminded that we have the power to "crush his (the snake) head". And that is just what we did…
Warmup:
15 SSH
15 IST
15 Merkins
15 Mtn Climber
Leg stretches
Workout:
1. 15 Box Jumps, 15 Dips, 15 Box Cutters / 3 sets repeating "snake" style (1,2,3…3,2,1…1,2,3)
2. Snake run to the Davidson track…wind our way through the various paths on campus
3. Snake the bleachers. At first 3 exits, 15 CDD. At last 3 exits, 15 jumpees.
4. 15 Alt Lunges, 15 Mary Katherines, 15 Squats / 3 sets repeating "snake" style
5. Snake the bleachers. Straight through…no pain stations
6. Calf raises – 15 straight toes, 15 toes out, 15 toes in.
7. 15 Bleacher push ups (feet in the middle, one hand on lower bleacher, one hand on upper)
8. Repeat steps 6 and 7
9. 1/2 lap around track. Stop for 15 Merkins, 15 Wide Merkins.
10. 1/2 lap around track. Stop for 15 Diamond Merkins, 15 Merkins
11. Snake the bleachers straight through
12. Mosey back to green for Mary
13. "Not so Lazy Boys" – on your six, recline to position where abs are strained but back isn't, hold for 15 seconds, rotate right and hold 15 seconds, back to middle and hold 15 seconds, rotate left and hold 15 seconds, back to middle and hold 15 seconds.
14. COT and Ball of Man to close out a GREAT workout.