The PAX: Fuse Box, Old MacDonald (R), Tupperware, Recalculating, Schneider, Brutus, Chain Saw (R), Banjo, Iron Horn, Spike, Xerox, Wedding Singer, Rockwell
A couple years ago I introduced an exercise called Thunderstruck and swore I would never attempt that again! I guess time heals all wounds because today we brought it back! But this workout wasn’t only about doing push-ups while rocking out to AC/DC. Google says that Planks help improve core strength and stability and that Bear Crawls involve nearly all your muscle groups including the ones in your lower body, upper body and core. Uh ok, let’s do a lot of that! And some other stuff too…
Here’s what went down:
Warm Up Lap up to Cuthbertson Rd and back
SSHs x 20
Imperial Walkers x 20
Mountain Climbers x 20
Plank Jacks x 20
Partner up and report to a station
25lb Kettlebell swings
20lb Slam ball
25lb Sand Bag Presses
25lb Dumb Bell Curls
Man Makers w/ 10lb Dumb Bells
Hair Burners w/ 45lb Plate
Partner 1 works while partner 2 runs a lap around Mt Chiseled. Bear Crawl at opposite ends of the Mt Chiseled loop. Runner relieves partner.
After each partner does 1 round, hold Plank waiting for the Six. Once Six arrives, rotate stations.
Mosey back to parking lot and circle up.
Time for THUNDERSTRUCK!
Pax holds Plank while AC/DC Thunderstruck plays.
Every time you hear the word Thunderstruck, do a Merkin.
A few key highlights from the morning:
Great push by everyone! I always enjoy the comradery and working out with such a great group of guys!
Thanks to Old MacDonald for taking us out!
F3 Dads Saturday at 9:00 am at Dogwood Park
One Q challenge for the month of August. Great time to lead a workout if you have never done it or if you have not led in a while. If you are not signed up to Q in August reach out to site Q’s to see what is available.
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