Flash 10/10

Flash 10/10

Plenty of running was promised and delivered, but 14 hearty souls showed up anyway.

The Thang…

Warm-up:

• Cotton-pickers X 10
• Side-straddle hop x 20
• Imperial walker x 20
• Merkin tower (consecutive merkins counting up to 5 and then back down to 1)

Mosey on around the front of the school to the big hill (with some Kareoka and high knees thrown in along the way).  Time for some 11s up the hill and back down: Carolina Dry Docks at the top, pistol crunches at the bottom

Mosey nearby to the courtyard:

• 20 donkey kicks against the wall on your own
• 10 Mike Tysons – 4-count exercise starting with feet against the wall – combination of horizontal squat and a merkin

Continue our trip around the school, stopping at the parking lot gate and partnering up.  Partner 1, supines.  Partner 2, run across parking lot and back.  Repeat until 100 supines completed in total.

Continue our run around the school to the benches by the lunchroom:

• step-ups x20
• lunges x20
• dips x20

Then, grabbed a spot on the wall for some peoples chair combined with Moroccan Nighclub x100.  Finished it off with another round of 10 Mike Tysons

Continue run around the school back to starting point, with a short break along the way for 5 8-count burpies.  Arrive back at the starting point and finished it off with some Mary and a little more running for good measure.

Great effort by all and thankful for opportunity to lead the PAX as always.