Q: RedCoat
PAX: Elliot Gordon, Erik Cabral (Styx), Flatbush (Malik Cobb), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Herve Francois (Stingray), Hitchcock (Randy Sherman), Patrick Chow (Black Hole), Marc Rubenstein (ScarU), Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Wayne Frost (Takedown), Yogi Naik, Master Chef, Nimitz, Veronica Styx
FNGs: None
COUNT: 17
Warmup:
Run in place
Windmills
Good mornings
Inch worms
Groiners/thunder stretch
Boot strappers
Lap around lower lot
Mosey to the colosseum
Feats of Hercules path:
1) Battle rope
2) #50 sandbag thrusters or #50 sandbag squats or #25 db goblet squat
3) Burpees with box stepovers
4) #100 sled pull
5) Tire flips
6) 20# medball run to the top of the hill
Each PAX performs path of Hercules and keeps returning back to the main circuit.
Main circuit.
Isometrics (30 count hold, 10 count rest)
1) merkin low position hold
2) active beast hold
3) glute bridge hold
4) one arm planks
5) flying dog planks
6) curtsy squat hold
7) hollow rock hold
8) Superman hold
9) crab stand hold
10) squat hold
Core (20 reps each)
Lunge knee drive
Sit-ups
Gas pumps
V-ups
Circular walks
Bear crawls
Duck walks
MARY:
Challenge to pax working in pairs:
Face each other in bear crawl position holding tennis ball between foreheads. Make maximum bear crawl side shuffle without ball falling on the ground.
Pair with max number of side shuffles wins.
MOBILITY:
Tennis ball calf smash
Tennis ball glute smash