11 Pax gathered at LCC for a little Out-and-Back Station work on a surprisingly chilly morning. However, the cool weather proved to be a blessing as it kept us cooled off from the work that was to happen. The day went down like this:
Warm-Up
The Pax jogged the lap to identify the 5 stations that would make up the workout as well as shake the chill off. When we got back to the start, we did the following:
25 – Side Straddle Hops
20 – Prayer Squats
15 – Windmills
20 – Hillbillies
15 – Sun gods each direction
15 – Shinooks
The Pax then partnered up for the thang.
Thang
Both partners will run from station to station around the circuit performing one of two exercises, A exercise and B exercise. When you complete the last station, station 5, you switch and do the other exercise group while running from station to station back to station 1. Back at station one, switch exercise groups and move on to lap 2. Continue until time is called. At each station, the B group does as many of their exercises as it takes the A group to complete their allotted amount.
Station 1
Lap 1:
A – 30 MERKINS
B – SQUAT JUMPS
Lap 2:
A – 30 PETER PARKERS
B – CAROLINA DRY DOCKS
Lap 3:
Rinse Repeat either previous lap
Station 2
Lap 1:
A – 15 BURPEES
B – MT CLIMBERS
Lap 2:
A – 30 SHOULDER TAP MERKINS
B – CRAB CAKES
Station 3
Lap 1:
A – 30 LT DANS
B – MONKEY HUMPERS
Lap 2:
A – 30 HAND RELEASE MERKINS
B – BURPEES
Station 4
Lap 1:
A – 40 BLOCK CURLS
B – AL GORES
Lap 2:
A – 40 OVERHEAD PRESS w/ BLOCKS
B – PRAYER SQUATS
Station 5
All Laps:
A – 20 Derkins on Partner
B – PLANK POSITION
-One man in plank position while partner uses him to do Derkins
When completed go back through the stations switching which partner does the A exercises and which does the B exercises.
The Pax did well, working hard at and between each station. On the second lap, Omaha was called at station 3 to stop their and work your way back to station 1. Once back, we moved right into Mary’s.
6 MOM
25 – LBC’s
20 – Lo Slo Flutters
15 – Cindy Crawfords each side
20 – Dying Cockroaches
20 – American Hammers
COT
Chisel prayed us out!!
PAX: Prophet
QIC: No
Leave A Comment
You must be logged in to post a comment.