Teamwork makes the dream work!! Saturday, February 24, 2018

Q – Vila

PAX – Angus, Early Bird, Fissure, Mr. Clean, Geek Squad, Candu, Best in Show, Picasso,

Warm up:

  1. SSH IC x25
  2. Merkins IC x15
  3. SSH IC x20
  4. Toe Touches IC x15
  5. SSH IC x15
  6. Carolina drydocks IC x15
  7. SSH IC x10
  8. 8 count bodybuilder (8cbb) 1C x8
  9. SSH IC x5
  10. Spiderman IC x10

Transition:

  1. Run to the bottom of the hill.

Warm up 2:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Plank IC x10
  8. Mountain Climbers IC x10
  9. Forward Fold x15
  10. Recover

Transition:

  1. wheelbarrow to lower lot switching half way

Cycle (partner):

  1. Leg throws 4ct. OYO x10 each person
  2. Patty cakes OYO x10
  3. Russian twists 2ct. OYO x10
  4. Sit up pass OYO x10
  5. Squat dips OYO x x10 each person

Transition:

  1. Barters – one PAX is holding weight while the other does a workout. Each correct form rep of the work out earns the PAX holding the weight 2 paces. This is done until the PAX doing the work out reaches 20 reps or is cashed. That PAX then runs to the PAX hold the weight and they switch. This goes on until the destination is reached.

Alternate between:

  1. Workout PAX
  • Merkins
  • BBS
  1. Weight PAX
  • Overhead
  • Frankenstein

Hold plank until caught up.

  • Sit up pass OYO x10
  • Squat dips OYO x x10 each person

Transition:

  1. Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
  • If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.

At top: one PAX does curls while the other completes 5 burpees. Switch.

Cycle:

  1. Partner carries – carry PAX 50 feet, switch, head back to start. 3 rounds.

10mom:

Chosen by PAX

Quote:

1. “Individual commitment to a group effort: That is what makes a team work, a company work, a society work, a civilization work.” — Vince Lombardi

Prayers:

  • Travelers
  • Health of PAX

Count

Names

KROM!

Vila