Cardio Relay

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  • Workout Date - 05/12/2020
  • Q In Charge - Cockpit
  • The PAX - Benign, Church Lady, Cocoon, Estrogen, Padre, Peek a Boo, Pinetar, Punchlist, Roadtrip, Sammy, Whisper, YHC
  • AO - Pitchfork

12 pax at PF for a fly-by cardio relay…

Conditions: Clear skies above and 41 degrees (is it May or March?)

Mission: nailed it like a pro

Disclaimer: not a pro

Warm Up: 25 SSH, 25 OH Claps, 25 Thru the Tunnel, 25 Imp Walker

Thang: Engine warm’d up (sort of)- check. Throttle up to the Speedway for a modified relay – 2 man teams, pax # 1 runs while pax #2 starts the exercises, when pax 2 catches pax 1, switcheroo and continue, rinse and repeat…

20 burpees @ station 1

lunge walk to station 2

40 – 4 count flutters @ station 2

run to to station 3

20 merkins @ station 3

bear crawl to station 4

40 squats @ station 4

run to station 1;

rinse and repeat, again, again, again and some more… everyone got in at least 2-2.5 miles w/ a lot of stuff in between.

Head to the front of the school, we still got some time for 11’s – Big Boys and Merkins. You know the drill.

06:13 – planks and stretches

06:15 – bingo fuel, time to land this thing.


announcements: plenty of Q’s out there, use the Q sheets, sign up! Whisper recruiting for ’21 P-200, a couple slots left, too soon to start tapering?

prayers: Whisper’s co-worker Jim w/ pancreatic cancer; unspoken prayers

Thanks for flying w/ me in the gloom this morning! Pleasure to lead, proud to serve. -Cockpit



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