2 PAX braved the cold to put in some work this morning at the Firehouse. 30 degrees when we took off on our mosey…
Warm o Rama
Lap around long end of parking lot
Quick Ring of Fire holding plank in between exercises
10 Merkins IC
10 Mountain Climbers IC
Hold Plank then rinse and repeat.
Now that our chests were warmed up we headed to the hill for some 11’s.
Merkins at the bottom, Derkins off the benches at the top.
Mosey to the football field for some rounds of 4 corners.
Starting at midfield each corner is assigned an exercise/reps
10 BBSU / 20 Merkins / 30 Squats / 40 American Hammers
After completing each corner return to midfield and pay the toll with 5 burpees.
Round 2 of 4 Corners…add 10 reps to each exercise and swap out burpees for 5 4×4’s as the toll.
Mosey to the flag for some Mary.
Box Cutters / ABC’s / Flutters
Prayers for continued healing for a fellow PAX and continued growth for the AO.