Halloween is just around the corner, so I felt that an unorthodox beatdown was in order. 12 PAX unwittingly posted for a 7-stage gauntlet of discomfort. Some stations were more uncomfortable than others.
The warm-a-rama was a quick run through the 7 stages so there was no misunderstanding what was expected. Before breaking up into perfect groups of 4 (thanks to the PAX for posting in multiples of 4 to make my life easier), group one began at station 1, group 2 started at station 4 and group 3 started at station 7.
Here are the 7 deadly stations…
Enter the track at the gate…mosey to opposite side and stop in front of the bleachers.
2 partners run up and down the bleachers 5 times while the other 2 do burpees…flip flop. Once everyone has run the bleachers, complete the lap around the track.
Push the car around the parking lot switching drivers at each ½ lap. 2 total laps completed.
Perform 15 reps of each exercise in cadence.
Dying roach, Dry Docks, Mountain climbers, Wojo squats
Perform 15 reps of each exercise in cadence:
LBC’s, SSH, Parker Peters, Merkins
Using the infamous Herniated Disks…complete a lap around the island as a team.
Mosey to the stairs and do a backwards bear crawl up the stairs twice. One group happened to run out of time before getting to this station (happened to be the Q’s group). I heard it was a favorite!
Station 7 was made up of 4 stations in the interior courtyard of the school grounds.
Perform each exercise for 1 minute.
- K-bell swings and goblet squat
- Shoulder press and bent-over row
- Curls and tricep kick-backs
- Front and side shoulder raises
Once station 7 is complete, mosey back to station 1 to rinse and repeat until time is called.
I saw some great effort out there by everyone. Kudos to those that pushed it even while recovering from a cold.
Keep an eye out for an email about the 2 year F3GSO anniversary convergence this weekend.