The PAX: Maj Payne, Hightower, Prenup, Jenner, Sub Prime, 90210, Bone
Warmup: Side straddle hops, slow moving cherry pickers, arm circles.
Continue with some quick wind sprints – forward sprint down and backwards run back as follows: 10 yards (30 mtn climbers), 20 yards (20 squats), 30 yards (10 burpees).
The Thang: Mosey to light post gauntlet and alternate roughly 10 yards of frog jumps and lunge walks for 20 rounds each (~40 yards)
Mosey to back woods log (bog) area.
3x through “Frog Fitness Camp:”
First log squat jump diagonal over length of log 1. Then frog jump over high log 2(more of a stump). Move to log 3 and diagonal jump up the length of the log. Once at the top of the hill, split into two groups. Pax 1 planks with feet on the swings for 30 knees-to-chest crunches. Pax 2 knocks out Merkins to strengthen core and chest – very important yet under-trained muscles in every frog.
Once 3 rounds complete, Mosey to the light posts long gauntlet and alternate roughly 10 yards of frog jumps and lunge walks for 20 rounds each (~40 yards).
Finally, mosey to the arena to complete the beatdown. Two rounds (should have been 4 rounds – mumblechatter was rampant and YHC took pity this time, plus time was running short).
— 40 x high knee runners (count 40 right knees only)
— 30 x plank jacks
— 30 x over mountain climbers
— plank until the Q gets tired and repeato!!
Round of Mary.
COT: Go out and do amazing things. Be strong – mentally and physically! Life is good!!