16 PAX sprung forward on Monday in mild, 65-degree temps at Badlands for WARM-UP, followed by a Daft Punk AROUND THE WORLD trip (8-cone circle) and GET UP GET DOWN. No time or number of reps was given by Q. PAX executed AMQRAP (as many QUALITY reps as possible) until Q’s command to move or recover.
Michael Phelps (10)
Chair Chinooks (10)
Side-Straddle Hop (15)
Mosey, butt-kick, side shuffle, sprint, mosey, sprint, mosey to parking lot.
AROUND THE WORLD ONE MORE TIME AMQRAP
(second exercise listed moved PAX from cone to cone)
Cone 1 – Skaters/Weekend at Bernie’s
Cone 2 – Ranger Merkin/Weekend at Bernie’s 2
Cone 3 – Dips at Curb/Frog Leap
Cone 4 – Knerkin/Reverse Bear Crawl
Cone 5 – Bobby Hurleys/Dragon Walk
Cone 6 – Diamond Merkin/Crabwalk
Cone 7 – Curb Kicks/Bear Crawl
Cone 8 – Chilcutt Plank/Duckwalk
Rinse and repeat all 8 cones…ONE MORE TIME
Single File Zombie Walk (lunge) back to COT holding Al Gore until six is in.
GET DOWN GET UP:
With support from Kool & The Gang, PAX got down on it – their 6 – conducting quality ab/leg AMRAPs until Q’s command to move. PAX were then immediately commanded to GET UP with special guest Q from the Godfather of Soul. With the M’s in mind, Godfather of Soul also insisted that PAX follow thru and stay on the scene like a sex machine.
GET DOWN GET UP
No FNG’s were in attendance.