Donkey on the Edge

After I slayed the dragon and emerged to the world I noticed it was a few degrees cooler and knew it was going to be a great day.  5 veteran PAX posted at the Ranch for a sweat fest hosted by Belding.  No disclaimer needed so off to the roundabout we moseyed.

 

Warm-up

Frankensteins

Cotton Pickers

Baby Arm Circles

 

Next each PAX grabbed a line for lunges and push-up (some may recognize this exercise as the Merkin).  1 Merkin, then walking lunges to the next for 2 Merkins and so on for a complete trip around the round about.

 

Mosey back to the court to grab water and off to the Field of Pain.

 

The Thang

Tabata (20 Seconds on, 10 seconds off x 8 rounds)

 

  • Merkin
  • Reverse Prisoner Lunge (Endo had to be reminded to keep his hands behind his head, and thought having Vanellope behind him was the prisoner part of the exercise.)
  • Mountain climber

 

Mosey to the playground for Morning Call x5

Balls to the wall and wall sits for a 10 count by all PAX

 

Back through the marsh of the field to the wall for the next round of Tabata (20 on, 10 off)

 

  • Chuck Norris (Burpee with a roll and big boy sit up)–New exercise
  • Donkey Kicks
  • Jump squats

 

All PAX pushed through the last round and slowsed back to the courts for:

Box Cutter x 10 IC

Dying cockroach x 10 IC

Sweat Angle x 10 IC

 

Finished up right at 6:15.

 

COT

Those DR

For all of us to be the best men as fathers and leaders in the community

Haka, his M and 2.0’s