The Mix Up @ #TheStation

8 PAX gathered at #TheStation Saturday morning to see what kind of love Snowden had for them.  YHC thought he would try to mix it up a little bit and here is what went down

WARM UP:

SSH X 10 IC

IW X 10 IC

Picking Up Grass X 5 IC

THE THANG:

Escalator – Perform exercise, run around circle where we warm up, add exercise, continue till done.

Merkins X 10

Merkins X 10, Squats X 20

Merkins X 10, Squats X 20, LBCs X 30

Merkins X 10, Squats X 20, LBCs X 30, Erectors X 40

Mosey to Parking lot behind small fountain and pair up.

Burpee Dora

Merkins X 100, Thursters X 200, Squat Jumps X 300

Core Dora Mini

LBCs X 100, Russian Twists X 100, Flutters X 100 all SC

Mosey over to Amphitheater

5 Derkins on first step box jump up, 5 Derkins and box jump, #repeato till at top of steps and plank up till all are done.  Head back to the bottom

#Repeato with 5 Irkins and Box Jumps till complete and plank up

Mosey back to Escalator location where we started and……let’s do another Escalator

Lunges X 10

Lunges X 10, Squats X 20

Lunges X 10, Squats X 20, Freddy Mercurys X 30

Lunges X 10, Squats X 20, Freddy Mercurys X 30, Backscratchers X 40

Crab a picnic table for 11s

Dips and Dead Cockroaches

3 minutes left till Mary, split up for pain stations

5 pull-ups and 10 Diamond merkins x 3 rounds

6MOM (30 sec intervals)

Leg Throws

Around The World to the left

Around the World to the right

Elbow Plank #everythingissmoked

COT/Announcements

-F3 Fall Party on Nov. 1st, 5.00/adult, kids free

-All prayers mentioned and those not spoken

Great work PAX!  Always a pleasure to lead a workout with some new faces and let it be known that @SoccerMom is a BEAST!!

 

SNOWDEN OUT!

AYE!