The Perfect Circle

Wed., Jan. 24, 2024 / 06:00 am - 06:45 am / Medina High School

Focker

PAX:

See monthly PAX reports

Churchill, Dash, Dykes, Focker, French Lick, Padre, Rad, Radio, Shugah, Uniballer, Wall-E

Warm-up:

Statics and Dynamics…as we do

Workout:

The ThundaBurpee!

PAX listen to Thunderstruck by AC/DC – run in the circle and complete a burpee every time “Thunder” or “Thunderstruck” is sung (34-37 Burpees depending on your hearing)

Global Warming – Al Gore (tree huggers) in a circle, individual PAX rotate into the middle of the Circle of Pain to complete exercise #1.
1. x10 Abyss Merkins

Repeato after 10 count rest, but switch to exercise#2 in the middle and leg extension/planks/Al Gore (for those tough few who could still feel their legs)
2. x10 Abyss Dips

All PAX lunge walk in a circle and squat jump after every 4 lunges, each PAX went to the middle to complete exercise#3.
3. x10 Curls for the girls

Switched the outer circle to Prison Getups whilst the PAX ran to the middle for #4
4. x10 Triceps

6MOM:

20sec counts alternating neutral spine crunch x3 each side
20sec counts alternating side plank x3 each side
20sec counts alternating bird dog x3 each side