Rand-O-Rama

Rand-O-Rama

Seven Strong PAX were on the fields of Outland for a solid beatdown .

The Thang

Warm up Mosey over to the High School Track.

COP

• SSH x20
• IW x20
• Perfect Merkins x10
• LBC x20

Track Work: One Lap with a pain station at each corner and Planks until al PAX have crossed the finish line

• First Lap: Merkins x20 , Squats x20 , Scissors Crunch x20, Plank Work
• Second Lap: Wide Arm Merkins x20, Sister Mary Catherine x20, Leg Raises x20, Plank Work
• Third Lap: Diamond Merkins x20, Sumo Squats x20, Heels to Heaven x20, Plank Work

Mosey over to the Filed house for some Wall Work

• Peoples Chair x 1 min
• Speed Squats x20
• Balls to the Wall
• Carolina Dry Dock x20
• Peoples Chair x 1 min
• Low Slow Squats (4 Count) x20
• Plank with Feet On the Wall
• CDD x20
• Peoples Chair x 1 min
• Mountain Climbers on the Wall x 20

Mosey over to the Practice football field and circle up near the end zone

Rand-O-Rama COP:  Each PAX picks an exercise.  The circle performs said exercise while the PAX who called it run to the 50 yard line and back.  I don’t remember everything that was called but here are a couple of highlights.  Crab Legs started off the COP with Burpees, always a crowd pleaser.  Hoodie call Monkey Humpers so that any onlookers would be thoroughly disturbed and go home shaking their heads in confusion.  Game Show called Box Jumps but we had no box to jump on so we all jumped as high as we could, knees to chest… and we’re all in agreement that Game Show’s imaginary box, that he demonstrated on, was higher than the rest of ours.  During round 2 Carb Legs broke the circle and lined us up shoulder to shoulder to performed seal sit ups.  So 10 sit ups as a group while the end man runs, when he gets back, join the other end of the line and the next man runs, until everyone has cycled through. A couple more exercises and we’re out of time so mosey back over to the shovel flag for a final two Minutes of Mary.

COT

Moleskin: Strong work by all. Everyone had an opportunity to lead today and the result was a thorough beat down.  Well done gents.  See above for highlights….