3 Stations
May 26, 2018
PayDay Backblast – Around the CLOCK
May 26, 2018

Bear Crawls, Crawl Bears and Sliders?

  • When: 05/26/2018
  • Q: Holy Toledo
  • Pax: Lucky, Schwartzy, Nitro, Nurse Ratchet, and Push

Date: Saturday, May 26th, 2018
Time: 8:15am-9:00am
Place: Mt. FiA
Weather: Cloudy and 67 degrees. (Sandwiched between 2 periods of rain but we never felt a drop)!

Thank You to the 6pax  that joined me for a tough workout.

Warm-Up: We Formed One Line and made our way to the Parking Lot Below. On our way we did the following:
• Tip-Toe and Michael Phelps with Arms
• Toy Solders
• Imperial Walkers
• Slow Butt Kicks
• Slow March/Hug Leg
• Hip Circles in and out
• Butt Kicks
• High Knees
• Skip
• Slow Jog to Start

The Thang Cones Placed 15 feet apart
• Bear Crawl between Cones, stop on one end complete 8 pushups and then Crawl Bear (backward Bear Crawl) and complete (8 Squat Jumps). Continue Pattern Bear Crawl forward and backward between cones with 7,6,5,4,3,2, and then 1 of each exercise. (inchworm waiting for the 6th). We completed a total of 36 push-ups and 36 jump squats.

• Run Forward between cones, stop on one end to complete 8 Burpees, Run Backwards completing 8 Mountain Climbers (both legs count as 1). Continue this pattern between cones until count down of 1 for each exercise is reached. (Pulse Squats waiting for the 6th) 36 total Burpees, 36 Total Mountain Climbers.

• Frog Jump Forward between cones, stop at one end to complete 6 dips on curb, Lunge Back to Start and complete 6 Star Jumps. Continue Pattern until 1 of each exercise is reached. (22 total dips and 22 total star jumps).

Core Exercise Using Sliders (small discs)
10 Knee Tucks, Feet on Sliders, both knees brought up to chest
10 Mountain Climbers, Single Leg brought up to inside of elbow
10 Wide Mountain Climbers, Single Leg brought outside of elbow
10 Pikes
Move Sliders to Hands
10 Arm Slides – 1 arm at a time Lateral/Wide
20 Arm Circles around cone set in front of each pax (Wax On – Wax Off)
Move Back to Feet
10 Circles (Move Slider one foot at a time around a cone set behind feet)

Jack Web-
1 push-up -4 overhead presses
2 push-ups-8 Overhead presses
3 push-ups-12 Overhead presses
4push-ups-16 Overhead presses
5 push-ups-20 Overhead presses
6 push-ups-24 Overhead presses

COT- We took a moment of silence to pray or send good thoughts to the woman that was standing on the right of us in the circle. It was much more powerful for me that I thought it would be. I really enjoyed praying for, sending good thoughts to and caring for Nurse Ratchet (who was on my right) and took great comfort knowing that Schwartzy was lifting me up too. We truly are better together and continue to create a strong community of women. I hope you all have a safe and happy Memorial Day Weekend. Thank you to all of the men and women that have sacrificed so much for our freedoms.

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