PAX: K-Pop, Rocket, Juneau, Dunder, Hoolihan, Nano, Pop Fly, Glee, Peanuts, Ashe, Wham-O, Doodles FNGs: Flapjack
WARMUP: SSHs, Michael Phelps, Arm Circles, Cherry Pickers, Willie Mays Hayes THE THANG:
A March Madness-themed beatdown had the PAX attempting to name the teams in the Sweet 16. Correct answers led to an exercise inspired by the team location, mascot, or some far-fetched link to one or the other. Incorrect answers, “I don’t know”, “Duke”, or repeated answers led to the group doing 5 burpees.
1 Alabama Crimson Tide
Wave of Merkins
Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 5 reps. Stay in plank position the entire time.
5 San Diego State Aztecs
Coronado Island Navy Seal Burpees
Merkins with mountain climber mixed in burpee X 5 reps
6 Creighton Bluejays (Omaha, NE)
World War II sit-up
Starting position — on your back with knees bent, both arms extended above your head on the ground. This is a four count exercise. For count one, PAX will move arms to bent knees while sitting up. For count two, PAX will return to the starting position with arms extended over the head on the ground. Counts 3 and 4 will repeat the Counts 1 and 2.
15 Princeton Tigers
Lying on your side, with top leg bent, knee-high and facing up, and foot on ground, lift lower leg. Switch sides to lift other leg, too. PAX completed 20 reps each side
9 FAU Owls
Olympic Weight Lift (O.W.L.)
Powerclean coupon to front squat to squat press X 15
4 Tennessee Volunteers
Bear Crawl Ring of Fire
Begin by bear crawling around in circle until Q says stop. Upon stopping, all Pax completed 10 merkins OYO. Repeated two more times.
3 Kansas State Wildcats (Manhattan, KS)
Elf on the Shelf
This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time. PAX completed 15 reps on each side.
7 Michigan State Spartans
PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 Merkins. For time, PAX completed 2 rounds.
1 Houston Cougars
Begin in an elbow plank then alternate hip flexion and extension in cadence. Best performed in front of store windows or in quiet neighborhoods.
5 Miami Hurricanes
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks.
3 Xavier Musketeers (all for one/one for all)
In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over, repeat until all were able to complete the exercise.
2 Texas Longhorns
Donkey (Longhorn) Kick-offs
Before the initial circle of pain, find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold.
8 Arkansas Razorbacks
Bridge of Hate
The bridge of hate is the exact opposite of the tunnel of love. The pax form a line by laying on their back shoulder to shoulder. One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on. Just like an inverted tunnel of love. After two PAX made their way, we moved on to something more fruitful.
3 Gonzaga Bulldogs
Essentially dive bomber merkins: Downward dog to howling at the moon
Schools we didn’t reach for time:
2 UCLA Bruins
Bears & Blocks
Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass past your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.
4 Uconn Huskies
Like the Iditarod race only no snow, huskies, or sleds. Wrap a climbing rope around PAX One’s waist. PAX Two holds the rope, like reigns, behind PAX One. PAX Two gives resistance while PAX One pulls “the sled”. Works best with a AYG sprint and maximum resistance. MARY: Completed in workout
ANNOUNCEMENTS: GTE this weekend. Check the slack channels to see how you can contribute/participate. COT: Persistence