Spring is here, time for pain

Spring is here, time for pain

Spring is finally here, so short sleeves, shorts, and gloves to protect your hands, not keep them warm. It was a beautiful morning on the shortest weekend of the year (since we lose an hour tonight). The PAX gathered, were disclaimed, and off at 7am.

First, a moderate mosey around the school to the lower parking lot where everyone circled up for some standard warm up exercises…
SSH x 25 IC
IW x 25 IC
Low Slow Squat x 20 IC
MC x 25 IC
Peter Parker x 25 IC

The PAX went over to the cinder block pile and everyone took a coupon or a ticket for admission and headed out to the center light pole for a little starfish work.
At center light pole, 10 block curls, 10 block presses, 10 block squats
Drop block and run to 1st light pole for 20 merkins
Back to middle for 10 curls, 10 presses,10 squats
Run to 2nd light pole for 20 jump squats
Back to middle for 10, 10, 10
Run to 3rd light pole for 20 wide arm merkins
Back to middle for 10, 10, 10
Run to 4th light pole for 20 monkey humpers
Back to middle for 10, 10, 10
Run to 5th light pole for 20 diamond merkins (10R, 10L)
Back to middle for 10, 10, 10
Now some straight block work
Tricep extensions x 25 IC
One arm row x 20 IC
The other arm row x 20 IC
Held the Block in a block plank over the head
Help the Block out straight
Repeato
Return coupons back to cinder block pile
Bear crawl to parking lot

Off to the bus parking lot for suicide ladder
Run suicide to light pole, 1st basketball goal, 2nd basketball goal
Add the ladder, so run to light pole, 5 CDD, 1st basketball goal, 10 CDD, 2nd basketball goal, 15 CDD
Next round, 5/10/15 squats
Next round 5/10/15 LBCs
Next round 5/10/15 merkins
With a bit of planking in bettwen

Head over to the school for People’s Chair
PC + with air presses x 50
Broad jump out to curb
PC + with chest presses x 50
Broad jump out to curb

Mosey back to playground near the launch point for some circuit work
10 Pull ups, 20 derkins, and 30 Dips
Rinse & Repeat x 3

Back to the launch point for Mary…
Dolly x 25 IC,
LBC x 25 IC,
Flutter x 25 IC,
Back Scratcher x 20 IC
Rosalita x 20 IC
Russian Twist x 25 IC

10 Burpees OYO to ensure a full 60 minutes of pain (except Joker who condensed his workout to 30 minutes)…

Moleskin
As always, great to see everyone out at A51’s AO. Thanks for the opportunity to lead – it is always a pleasure. I tried to mix up the workout with a good bit of running and variety.

Announcements –
Spring Mud Run is 04/30/2016. 4 man team obstacle race. Fire Hazard and Strawberry are the SOB/Area 51 Event Co-Qs for this one. Look for pre-blast with sign-up details.

Race on April 2 to raise funds for Brain Tumor Research ( Brain Tumor Fund Raiser )

COT and send off…