Pump the Brakes

Pump the Brakes

19, including one FNG showed up at Centurion for a plank party that was interrupted by a driving lesson.

Warm Up

• SSH x31

COP

• Merkin Shuffle x25
• Hold 6” for :10
• MTN Climbers x25
• Hold 6” for :10
• Peter Parker x25
• Hold 6” for :10

Jog around last island, circle back up

• MTN Climbers x25
• Hold 6” for :10
• Plank Jack x25
• Hold 6” for :10 (it started to really hurt here)
• Plank In/outs x15 (YHC struggling)
• Hold 6” for :10

Jog around last island, then over to the school for circuit work.

• Wall walks
• Dips at the benches x30
• Broad Jump up the ramp
• Crab walk to the steps
• Plank up and wait for everyone/YHC

REPEATO, total of 4 times

MOSEY back to parking lot for cardio, allow shoulders to cool off

• Sprint to first island, 5 jump tucks
• Sprint to second island, 10 jump tucks
• Sprint back to second island, 5 jump tucks
• Plank while you wait for PAX
• Sprint to first island, 5 jump squats
• Sprint to second island, 10 jump squats
• Sprint back to second island, 5 jump squats
• Plank while you wait for PAX

Driver’s Ed student drove up and made any running through the lot a high risk situation, so we finished our work over on the other side with the speed bumps.

• Sprint to first speed bump, 5 star jacks
• Sprint to second speed bump, 10 star jacks
• Sprint to last speed bump, 10 star jacks

MOSEY to starting lot for MARY

• 30ish flutters
• 30ish rosalitas
• 15ish JLOs
• 30ish mason twists

MOLESKIN

The goal for today’s workout was high reps, target some specific areas and repeat.  The plank work we started with I thought achieved that.  It’s not easy repeating the various plank exercises while resting in the 6” position for 10 seconds.

The circuit work involving the wall walkers was where guys really started showing off.  Many of the PAX were flying down the wall, and leaping up the ramp with seemingly no trouble at all.

The Driver’s Ed student slowly cruising through the parking lot and honking his horn forced us to leave our lot.  I felt it was a wise decision to avoid the half awake teen on their first try in a lot.

Welcome FNG The U (Ken); keep showing up brother.   Excellent work by the PAX today, I’m proud to lead such a great group.