AO: Olympus
QIC: Pop Fly & Slapshot
The PAX: Ashe, Magic, Zeus, Monk, Glee, Ba Da Boom, Infinity, Grease Monkey
WU: SSH, Mountain Climbers, Merkins, WMH, Cherry Pickers, Cobra and Calf Stretch
The Thang:
Round 1: Climb the Stairs
— 3 rounds across Up and Down and across the Home stairs
— Active Rest after each round consisted of: 20x Merkins (Rd 1), 10x 1.5 Squats – 4 Count (Rd 2), and 100 Calf Raises (Rd 3)
Round 2: Killer Bs (20 yds)
— Broad Jump 10 yards. Perform 10 Burpees, 10 BBSUs, 10 Bonnie Blairs (single count)
— Broad Jump 10 yards. Perform 10 Burpees, 10 BBSUs, 10 Bonnie Blairs (single count)
— Bear Crawl back 20 yards to start
Round 3: Hockey Training (With Partner)
— The Field was laid out in a hockey rink 200ft x 80ft
— 1st Period:
– PAX 2 does 10x each of Squats, Lunges, Dips, and Step-Ups – as many times as possible while PAX 1 does:
– PAX 1 (a) sprinted to the 15yd line, performed 20 SSH / Reverse run to Goal Line – 20x SSH. (b) Then sprint to the 30yd line – 15 Merkins / Reverse run to goal line – 15 Merkins. (c) Then Sprint to 45 yd line – 10 squats / Reverse run to Goal Line – 10 squats. (d) Then sprint to opposite 40 yd line and sprint back.
– PAX Switch and PAX 2 does what partner did and vice versa
— 2nd Period (2x):
– PAX 2 does flutter kicks while PAX 1 does:
– PAX 1 (a) sprinted to opposite 40 yd line, perform 5 squats. (b) reverse run 15 yards, perform 5 squats, (c) forward sprint (back towards start line) 15 yards, perform 5 merkins, (d) sprint to goal line.
– PAX Switch and PAX 2 does what partner did and vice versa
— 3rd Period:
– PAX 2 does hand-release merkins while PAX 1 does:
– PAX 1 (a) sprinted to opposite 40 yd line, back to goal line. (b) sprint to your 45 yard line, back to goal line (c) sprint to 30 and back (d) sprint to 15 and back.
– PAX Switch and PAX 2 does what partner did and vice versa
Round 4: Baseball Training
— PAX threw various baseball sized objects 100 yards down the field, chased them down and brought them back
— While partner(s) were chasing after their balls, PAX alternated between dips and squats
Mary: Flutter Kicks, the Glee, Freddie Mercuries, Leg Lifts, Mountain Climbers, Merkins, Dying Cockroaches, Shoulder Taps, Bi-lateral Arm Raises (aka Chicken Wings), 6 Inches.
COT: When it’s your time to lead, you’ll be find. No one else knows your plan. So be confident, be strong, and be caring; everyone else will follow.
