The Fox and the Hound
January 13, 2018
Summit Preblast: Ode to Tiny Dancer
January 14, 2018

Diggin Deep

  • When: 01/13/2018
  • Q: Holy Toledo
  • Pax: Lilac, Lucky, Intern, Nitro, Nurse Ratchet and Swank

7 pax dug deep this morning and finished strong! Thank you  for coming out and supporting each other to work so hard!

– 5 inch worms
– Jumping Jacks in Cadence
– 10, 8 count absolutions (tall plank, legs jump up and back, plank to elbows, plank jack, back to tall plank- that’s 1)

The Thang:
Grab Weights💪🏻 (50 sec. on 10 sec. off)
– High Knees , lateral leap side to side
– Burpee with weights to an overhead press
– Dumbell rows with a push-up (alternate 4 rows with 1 push-up)
– Squat with Upright Row
– 🐸Frog Lift Squat Thrusts- Legs Outside of Elbows to a lemon drop
– Forward Lunge with a bicep curl (50 sec)
– Mountain Climbers (50 sec.)
– In and Out 🐸Frog Squats (50 sec.)

15 min. AMRAP (as many rounds as possible)
Cones set up in a star, 4 cones set 40yrds from center cone. Each cone was assigned an exercise. The Push-up was the center cone, Burpee, mountain climbers, plank jack and squat jumps made up the other 4 exercises. Pax members started at the center cone with 1 push-up and continued counting up after running to each cone always returning to the center.

For example, 1 push-up, 2 mountain climbers, 3 push-ups, 4 squat jumps, 5 push-ups, 6 plank jacks, 7 push-ups, 8 burpees, 9 push-ups, 10 mountain climbers, 11 push-ups, 12 squat jumps, 13 push-ups, 14 plank jacks, 15 push-ups, 16 burpees, 17 push-ups etc. etc.

Line Up Mats side by side (long side)
– slowly and low side step to the right around mats, until burpee is called, continue
– slowly and low side step to the left until burpee is called, continue
– Duck Walk forward around mats, until jump squat is called, continue
– Duck Walk Backward until Star Jump is called, continue
– Run around mats x2,
– Indian run until all pax members complete one round
– Plank walk to the left, until push-up is called, continue
-Plank walk to the right, until push- up is called, continue

10 Strong Burpees to Finish!


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