Seven PAX took the DRP and joined YHC at The District to try out a couple new things that I had never led before. Right at 5:30 there was a quick review of our core principles and then we got right after it.
Warm up:
All in cadence, 10ish reps each:
- SSH
- Squat w/ leg kick (right and left side)
- Tappity-tap-tap
- Freddie Mercurys
The Thang:
Right after the warm up, the PAX had their first quick hitter. Three exercises, 10 reps each, three rounds. Once completed, held a wall sit till the six was in.
- Step ups (HW)
- Dips
- Derkins
Once the six was in, a quick mosey out to the street corner for our second quick hitter. Once completed, PAX held a plank till the six was in.
- Diamond Merkin
- BBS
- Back Lunge (EW)
Another quick mosey till the hill. Despite numerous trips to The District, YHC never noticed the hill next to the playground until Hooker’s VQ. A big shout out to him for the next part!
The PAX lined up a few yards out from the start of the hill and started a round of 11’s. At the base of the hill was surrender planks at the top of the hill was jump squats. The PAX sprinted up the hill and mosey’d down for 10 rounds. An Al Gore was held until the six was in.
Once completed, YHC threw in a little slowsey loop and ended where we started. The PAX were gifted some time with YHC’s new 40 lbs. sand bag to try out using during a beatdown. The PAX circles up where instructions were given for three rounds:
- Round 1 – 5 overhead slams or shoulder slams or kraken burpees
- Round 2 – 10 overhead slams or shoulder slams or kraken burpees
- Round 3 – 15 overhead slams or shoulder slams or kraken burpees
No PAX took the burpee route. When it was a PAX’s turn, he would shout out an exercise for the other PAX to do until his time with the sandbag was completed. The PAX did their best to ensure no exercise was repeated.
Once done, and after a quick count, we headed back to the street corner for quick hitter number three. PAX held a plank till six was in.
- Lunge (EW)
- Wide merkin
- Sweat angels
To cap it off, we mosied to the starting point. With about 2 minutes left, 10 box jumps and 10 irkins were repeated until time.
COT:
- Prayers for Hooker’s 2.0 headed out on a Scout trip in Georgia
- Prayers for Vanellope’s 2.0 recovering from Covid
- Prayers for Smokey’s 2.0 recovering from surgery