7 Pax made the trek out to the District during a fog advisory to endure and overcome another beatdown!
Q: Chowdah
PAX: Miley, Vanellope, Waterboy, Apnea, Hitchhiker, Boobie, and Chowdah
WarmUp: All in Cadence
Frankensteins (10)
SSH (10)- long count
Baby arm circle (10 forward & backwards)
Four corner: 7 of diamonds
All exercises are done at all corners to the count. Going up by seven in each lap around the soccer field. (example; 7 jump squats at each corner, next lap 14 LBCs at each corner, etc…)
- 7 Jump squats
- 14 LBCs
- 21 Mountain Climbers (hard way)
- 28 Lunges (hard way)
- 21 Merkins
- 14 Freddie Mercurys (hard way)
- 7 Squats (at each corner, hold squat until six is finished)
After completed, 5ish seconds to rest and recover
Hitting the corners again but covering a larger areas, doing Merkin Jax at each corner
Covering each four corners from the starting point to the mid-point (between to soccer fields)
Corner 1: 1 Merkin – 5 Plank Jax
Corner 2: 2 Merkins- 10 Plank Jax
Corner 3: 3 Merkins- 15 Plank Jax
Corner 4: 4 Merkins- 20 Plank Jax
Expanding again, running the perimeter and going down in number for Merkin Jax
Corner 3: 3 Merkins- 15 Plank Jax
Corner 2: 2 Merkins- 10 Plank Jax
Corner 1: 1 Merkin – 5 Plank Jax
Solid finish from everyone. Vanellope and Miley raced toward the finish (debating who won)
COT: Thankful for the day, prayers going out for Vanellope’s friend who just lost his grandfather. May his family be reminded of the good times with him and experience he taught them. Prayers for Miley’s friend/coworker/mechanic who after recovering from COVID found out he had blood clots in the lung and is now recovering after surgery, hope for a speedy recovery. Lastly, for a great workout, and for those of us who are battling the good fight against COVID or just life general.