Few of the PAX was disappointed they couldn’t make the convergence and the Q was open so figured why not to repeat a great beatdown.

WARM-A-RAMA

Lap around AO

20 IC – SSH

10 IC – Imperial Walkers

10 IC – Tappy Taps

 

Alliance’s Ladder

Bottom of the hill – Man Maker Merkins
At the bottom of the hill, you start with 1 rep of a team man-maker merkin.   First pax drags the block, does a merkin, 2nd person drags then does a merkin….until the block is at the other side.  Block traverses across all pax on the team is one rep.  Drag it back again for a second rep.

Up the Hill
One pax rifle carries the block while other Pax bear crawl.

Top of the Hill – Shoulder Presses
Each pax does 5 shoulder presses, then passes the block to the next pax who does 5 shoulder presses until all pax have done the reps

Down the Hill
One pax rifle carries the block while other Pax Lunge walk.

2nd round is 2 man maker merkins reps, 4 shoulder presses at the top.  Continue until you get to complete a single shoulder press each at the top of the hill.

 

Welsh Dragons
4 count B Crawl
1 Merkin, 1 Shoulder Tap, 1 Plank Jack
4 count B C
2 M, 2 ST, 3 PJ

Rinse and Repeat climbing numbers until PAX gets to 8

Burpees x10 OYO
Amer Hammer x 10 IC
Plank Jacks x 10  IC

Bear Crawl Inch Worm

 

Sprint 100 yards, 10 squats

Rinse and repeat x3

 

Guantanamo

 

Bear Craws, Paula Abdul style (6 steps forward, 2 steps back)

 

5 MOM each PAX Qs own workout