3/4/22 Sonuvabench

PAX- Nails, All Blacks, Cottontail (QIC)



  • Seal jacks x20IC
  • Copperhead squats x10IC
  • Frankensteins OYO
  • Windmills x10IC



Used the loop around the upper parking lot (~0.2mi) and the 6 light poles along it

Exercises done at each light pole

  1. Mountain goats, increasing by 1 at each light pole (i.e. 1 at first pole, 2 and 2nd pole, up to 6)
  2. Burpees, increasing by 2 at each light pole
  3. Merkins, increasing by 3
  4. Jump squats, increasing by 4
  5. Plank jacks, increasing by 5

Various ab exercises available at the start for PAX that finished a round earlier than others

After each of the 5 laps, PAX ran a lap of the back parking lot



  • Low slow flutters x15IC
  • Low dolly x15IC
  • Homer marge
  • Plank 60sec hold
  • Hip dips (of course) x10IC
  • American hammers x10 IC



TClaps to Nails!  Almost done with Hard 75 and down 30 lbs in 2 months!  He’s crushing it out there right now.

YHC took us out.