RAINbow dash

Q.I.C.Crash and Junk Bond co-Qs
The PAX7: Rainbow Dash, Spring Break, Hot and Ready, Three Buck Chuck, Sherpa, Crash, Junk Bond
Workout Date03/01/2018
A.O. Main Thang

Seven came out for Main Thang in the light rain and gloom for a routine co-Q’d by Crash and Junk Bond and named after PAX Rainbow Dash.

Warm-a-rama

  • Run in place (high knees) x 20 IC
  • Butt kickers x 20 IC
  • Abe Vigoda x 10 IC
  • SSH x 20 IC

Thang

Mosey to top of Poinsett Garage.

Set-up:

Two “pots o’ gold” at each end of the “rainbow,” which is the arc shape formed by 3/4 lap around the top of the parking deck from corner to corner. Crash Qs one pot of 7 exercises; Junk Bond the other. Each exercise performed continuously for 60 seconds, then mosey over the rainbow to the other pot o’ gold. Repeat. Hence, “Rainbow Dash”.

Exercises:

  1. Mountain climbers
  2. Split jumps (jumping lunge)
  3. Squats
  4. Bird dogs (in plank, raise and extend arm and opposite leg; alternate)
  5. Overhead air press
  6. People’s chair
  7. Merkins
  8. Bolt 45s
  9. American hammers
  10. Modified mountain climber (knees out to elbows)
  11. Hand-release Merkins
  12. Burpee Merkins (increase Merkin reps by one each Burpee)
  13. Dying cockroach
  14. Boxcutters

Mosey back to Peace Center.

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