Monday Funday at the Vanquisher


Warmarma:

Mosey around school

SSH

Squats

Merkins

Windmills

The Thang:

Grab a partner

 

Dora with Suicides:

Partner one starts running a lap around the jog path

Partner two starts doing Suicides with burpees increasing by one at each bball goal (up to four at the end of lot) and doing 1 burpee when back to original line

Flap Jack – rotate after each lap until as a team you have completed 3 full suicides

Grab a  block

Tabata time

20 seconds of curls

10 seconds of mountain climbers

Go for 4 minutes

 

Sprint to end of parking lot

Pinky Pie to 7 (1 merkin, then flip over, 1 dip, flip over 2 merkins, flip back, 2 dips all the way to 7)

Sprint back

 

Tabata time

20 seconds of shoulder presses (these killed me after a while, especially with the big block…thanks Turnpike for switching on/off with me on that one!)

10 seconds rocky balboas

Go for 4 minutes

 

Sprint to end of parking lot

Partner one does merkins

Partner tow runs about 100 yards to do 10 Australian pull ups

run back

flapjack

Repeato

Sprint back

Grab your block

Thruster Suicides

5 Thrusters

Run to first bball goal

2 burpees

Return

7 thrusters

Run to 2nd bball goal

4 burpees

Return

9 Thrusters

Run to 3rd bball goal

6 burpees

Return

20 Thrusters

Circle up for Mary

Moleskin:

  • Great work today by the entire PAX, didn't hear much chatter, but did have the speaker pretty loud
  • The big blocks at Grand Oak make for a solid beat down.  Need more of these blocks at other AO's.  I'll take the lead on that if we get some agreement?  Thinking at St. Mark and maybe Mad Scientist?
  • Flo is collecting money for turkeys with the Rotary Club.  Look for him on Twitter and he will tweet out some information today
  • Thanks for taking us Bunyan and getting us home
  • You all keep pushing me and i thank you for it!

Aye,

BamBam