Category: Uncategorized

Q-Chew Toy

PAX-Countdown

Warmup

Alligator merkin -15

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

15 squats

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

15 squats

25 Freddie Mercury’s (2 is 1)

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

15 lt dans

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

15 lt dans

15 Flutterkicks

Rosalitas

Hillbilly walker

Hannibal Plank

Superman’s

Q-Chew Toy

PAX-Dux, Almanac, Pinocchio, Sabbath

SSH

Hairy Rockettes

Mosey 

Discussion: we do difficult workouts to prepare for difficult things in life, difficult tasks, difficult discussions, difficult decisions. We also do them together to show we are never OYO (on your own). 

The Thang:

Bear crawl to second cone

20 Merkins

Crawl bear back one cone

20 mountain climbers 

Repeat until finish

Suicide run back to start 

Lunge walk to 2nd cone

20 squats

Reverse lung walk back one cone

20 LBCs with feet on ground

Suicide run back to start 

Prayer for Dux starting his business and time management with his current job and family. 

Q-Chew Toy

Warmup: Thunder burpees

Spartan Sprint

Run 1 mile

10 Merkins

10 burpees 

10 mountain climbers (2 is 1)

10 Jumping jacks

10 air squats

10 forward lunges

10 hand release Merkins

Run 1 mile 

10 tuck jumps

10 plank up downs

10 plank shoulder taps (2is1)

10 knee slap mountain climbers(2is1)

10 backward lunges (2is1)

10 glute bridge raises 

10 dips

Run 1 mile

10 decline Merkins

10 single leg squats (2is1)

10 double calf raises

10-second plank

10-second 6-inch leg hold

10-second iso squat

Q-Chew Toy

“Sally Up”- Merkins 

15 burpees 

Mosey

20 groiners

25 Starfish Crunch

Mosey

30 LBCs 

35 squats

Mosey

40 Merkins

45 Flutterkicks 

Mosey

100 SSH

Mosey

45 Flutterkicks 

40 Merkins

Mosey

35 Squats

30 LBCs 

Mosey

25 mountain climbers

20 dips

Mosey

15 burpees 

Gut Buster- Ghostbuster song

Q-Chew Toy

PAX-Almanac

Warmup

Mosey 

Windmills

Trunk twists 

The Thang

75 pull-ups/Bent Rows

150 Merkins

225 squats

180 burpees