Dynamic Warm o Rama = High knees, butt kicks, karaoke, side shuffle, mummy kicks, stationary weed pickers, bear crawl, crawl bear, sprint pyramid (2, 4, 6, 4, 2).

The Thang = 4 locations throughout the site.  Pavilion (bench station), in the Cat Box (pull up station), in the Black Hole, and on the curb.  Total lap of the 4 locations is about .35 miles with a large hill from the Black Hole to the Curb.  At each station the Pax completes 20 of whatever exercise/lap that they are on.  Exercises below.

Station 1

Lap 1 – 20 Box Jumps

Lap 2 – Derkins

Lap 3 – Single Leg Lunges with 1 foot on bench

(20 each leg)

Lap 4 – Carolina Dry Docks

(feet on bench)

Station 2

Lap 1 – 20 Reverse Pull-ups on swings

Lap 2 – Pull-ups (or burpees)

Lap 3 – plank in and outs (feet on swings)

Lap 4 – Pull-ups (or Burpees)

Station 3

Lap 1 – 20 Big Boys

Lap 2 – Peter Parker (single)

Lap 3 – Military Merkins

Lap 4 – J Lo’s (2 count)

Station 4

Lap 1 – 20 crunchy frog on curb

Lap 2 – Curb dips

Lap 3 – Curb Jumps

Lap 4 – Mountain climbers double count (hands on curb)

 

It was horrific and great.  I had to leave the Q for kid activities.  Shout out to PB for picking up the last leg.  I believe there was speed ball and minimal injuries.

Cat Box 4 Life!

 

I know I’m missing a couple of people from the count… my apologies.