The PAX (11): Snip, Ventura, ACDC, Hail, Worthington, Dunder, FullRide (FNG), Starlord, Bodie, Alexa, Mifflin (Q).
Warmup: SSH/Merks/Littlebabyarmcircles/Burpees
Mosey
10/20/30 – Decline, Incline, Dips
10/30 – Box Jumps, Step Ups (2X)
THE Jack Web
Google Lap – Team of 2 calls exercise then runs a lap, switch until complete
Amrap Imperial Walker, LBC, plankjacks, flutter, mountain climbers
5 pull ups
Mosey
Wall sits for half the group while the other run a Google Lap and switch
Bear Crawls 50 yards
Crab Walk 50 yards
Line up in plank – man in back bear crawls to the front – team does 1 pushup – repeat through all 11
THE Lt. Dan
Run Google Lap
5 burpees
Couple minutes of Mary
Words: ACDC “Don’t drop a 400 lb. pole on your arm”. Pushed the PB&J crew to get out in the morning – my best and most efficient days are when I start with out with an F3 workout.
