AO: The Patriot
THE PAX: Bambino; Bone; Brown Bag; Cable Guy; Choo Choo; Fish Fry; Maj. Payne; Slap Shot; Spokes; Sticks; Three Mile; Wedding Singer; Wild Thing
THE WARM UP:
SSH; Windmills; LB Arm Circles; Downward Doge; Cherry Pickers; Prize Fighters (two jabs, followed by two hooks, in cadence)
Quarter Pounder: PAX divided the football field into quarters, then ate it up: run 25 yards; 25 Merkins; run backwards 25 yards; run 50 yards; 50 Body Weight Squats; run backwards 50 yards; run 75 yards; 75 Mountain Climbers; run backwards 75 yards; run100 yards; 100 Air Presses; run backwards 100 yards. Cheese added (via Burpees) while waiting to pick up the six.
12-Step Program: PAX carried coupons between 12 stations, performing 12 reps at each station. Exercises included: CB Rows, CB Presses, Merkins; CB Curls Atlas shrugs, Merkins; Lion Kings (Squat Thrust), Pull Throughs; Lunges; Magellans; Dry Docks; Goblet Squats
The Gauntlet: Pairs of PAX Stood every 5-10 yards along field, facing each other to form a gauntlet. One PAX Bear crawled to end of gauntlet. Resting PAX performed a rest exercise until crawling PAX reached the end. Repeat until all PAX complete a bear crawl. Rest exercises include: squats, air presses, squat jumps; overhead claps; Bonnie Blairs; plank; lunges; plank jacks
THE MARY :
Dad Bod WOD: 100 x LBCs (for the beer belly); 20x Merkins (for the man boobs); 10x American Twists (IC) (for the love handles); 10x Burpees (for the whole man)
CIRCLE OF TRUST:
This Father’s Day, consider what it means to be a father, what it means to be a son, and how you can impact the parents and children with whom you interact.