Always an honor to Q The Lions Den, especially two days before Christmas.
Warm-o-rama: Short lap followed by side straddle hops, merkins, squats, weed-pickers and wrist shakers.
Using the numbered bus lanes we executed the 25 days of Christmas.
- Sprint to Lane 5 and do 5 OJ Squats, air chair on the 6.
- Sprint to Lan2 10 do 5 Merkins, plank on the 6
- Sprint to Lane 15 do 5 Big Boy Situps, LBCs on the 6.
- Sprint to Lane 20 do 5 Mike Tysons, Mountain Climbers on the 6.
- Sprint to Lane 25 do 5 Bonne Blairs, calf raises on the 6.
- Repeat 3 times
Next up, The Bucket of Death: Form a circle, then each pax grabs a small block out of the Home Depot paint bucket. Each block has an exercise written on it. One pax runs a lap (1;00-1:30) while the rest of us execute their selected exercise. When the running brother returns a new pax begins his lap while we all rotate one position and do the exercise written on that position’s block.
- Leg Raises
- Curls (30lb)
- Block Press
- Ball toss (20lb)
- OJ Squats
- Mike Tysons
- Flings (30lb)
- Mountain Climbers
Resulted in a fullbody cardio beatdown.
Next up, 4- Corner GRONKS: Set up 4 cones in a square, each about 25 yards apart. at corner 1 the Pax form a single file line. At corner 2, 3, and 4 a single pax stands, corner 4 has the football. To start, corner 4 throws the ball diagonally to corner 2. The pax at 2 then throws to corner 3. Then everyone sprint rotates counter-clock wise. A new pax sprints from corner 1 to corner 2 to corner 2 to receive the pass from corner 4, Rinse and repeat until everyone has caught and thrown. Every dropped pass is 5 burpees. We did a lot of burpees.
Lastly through a series of personal and trivia questions a single brother was selected to receive a new Santa coffee cup.
Merry Christmas. Sorry for the late Backblast!