4 Natville Pax brought their ‘A’ game and made a tough workout look easy on a mild January morning at the Dash.

Warm-A-Rama 1

  • SSHs X 20 – 1 Burpee
  • Toy Soldiers X 15 – 2 Burpees
  • Squatting Chinooks X 20 – 3 Burpees
  • Imperial Walkers X 20 – 4 Burpees
  • Mountain Climbers X 10 – 5 Burpees

Warm-A-Rama 2

  • 360-degree line hops
  • Parking Space Tracers the length of the Warm-A-Rama parking lot X 2 with Bunny Hops and Long Jumps sprinkled in

Merkin / Crunchy Frog Ladders up the Hill

  • 40/10, 30/20, 20/30, 10/40

Indian Run with Curb Exercises up and down Willoughby

  • Calf Raises
  • Quick Hops
  • Quick Feet

The Thang – GRIEF and AGONY

  • The PAX paired up and while one partner did AMRAP GRIEF exercises, the other partner experience the AGONY (rotating through each partner doing each exercise):
  • AGONY – Start with 40-yard single-leg leaps, the 10x the pain exercise, followed by a 40-yard back-pedal and another 10x the pain exercise, then an 80-yard jaunt back to relieve partner:

     A – Alabama Ass Kickers

     G – Groiners

     O – One-Legged Burpees

     N – Nolan Ryans

     Y – Your Call (Pick Your Favorite)

  • While partner A is feeling the AGONY, partner B was experiencing the GRIEF:

     G – Gorilla Humpers

     R – Reverse Crunches

     I – Imperial Walkers

     E – Elevens (Squats, SSH’s, Lunges)

     F – Freddie Mercuries

Benches O’ Dips

  • Cycling through each PAX calling the cadence we wrapped up with an 80 count of run-of-the-mill dips

6 MOM

  • Flutter kicks X 20
  • Box cutters with a crunch X 10
  • Homer and Marge
  • American Hammers X 20

PAX: Ozone

QIC: 208