Diamonds are a Pax Best Friend

Diamonds are a Pax Best Friend

Twelve of South Charlotte’s finest got a lesson in geometry this morning at Anvil. Really, YHC got the lesson (compliments of Purple Haze) but we all shared in the pain. The main event featured a four corner circuit and was planned as a square (four equal sides, right?). Turns out two of the sides were a good bit longer than the others, which provided a little extra burn.

The Thang

Quarter-mile jog through parking lot, circle up

COP

• SSH x 20
• Suspended Turle x 10
• Merkin x 10

Diamond Circuit

Divide into four groups – one group at each light post (forms a quasi-diamond shape). Each pax performs stationary exercise x 40 then moving exercise to next light post (clockwise) – 50-75 yds. Four sets per round, four rounds total. 

• Round one: merkins x 40, butt kicks to next light post – x4
• Round two: squat jumps x 40, walking lunge to next light post – x4
• Round three: dips x 40, butt kicks to next light post – x4
• Round four: LBCs x40, bear crawl (crowd pleaser) to next light post – x4

Hill of a Good Time

Five minutes left on the clock means plenty of time for some hill work. Divide into two groups at top of hill at entrance to Calvary.

• Group one forward run down hill, backwards run up hill. Group two plank.Flapjack
• Group one face right shuffle down hill, face right shuffle up hill. Group two plank.Flapjack
• Group one face left shuffle down hill, face left shuffle up hill. Group two plank.  Flapjack
• Everyone sprint down hill, sprint up hill, jailbreak back to cars.

Moleskine

Great effort by everyone today. We did a lot of reps and covered a lot of ground. The “diamond” ate up a lot of time (and the less-than-smooth parking lot ate up a few hands – sorry) but provided great burns for the legs, chest and arms. Next time I’ll be sure to allow more time for the hill! It seemed like there was pretty good chatter among the four groups, which always helps. It was a pleasure to lead you all this morning – thanks for the opportunity.