Q: Deuces ,
PAX: Freeze, Deadhead, HuggyBear, Deuces, Motel 6, Fauci, Saints (25/150), Chew bone, Floaties, Crack, Russell, Ozzie Giles
FNGs: None
COUNT: 12
CONDITIONS: Overcast and mild.
WARMUP: SSH, TTT, BAC, PPs, Stretch
THE THANG: Nodes of Pain
Using track around the lawn, we did 10 rounds of exercises.
Each round had a “node” exercise and a “homebase” exercise.
For the node exercises, coupons were carried and used at each node (7 of them). Once PAX did all nodes, block would be put down and PAX would job to homebase for the round exercise there. PAX wold then run back to block location and start next node exercise round with block.
Round 1:
Nodes – Overhead Press x 10
Homebase – Reverse Crunch x 25
Round 2:
Nodes – Lunges x 10
Homebase – Gas Pumpers x 25
Round 3:
Nodes – Bench Press x 10
Homebase – Hip Dips x 25 per side
Round 4:
Nodes – Arm Curls X 10
Homebase – Hip Thursters x 25
Round 5:
Nodes – Rows x 10
Homebase – Leg lifts x 25
Round 6:
Nodes – Declined Merkins x 10
Homebase – Donkey Kicks x 25
Round 7:
Nodes – Triceps Dips x 10
Homebase – Superman x 25
Round 8:
Nodes – Squats to Calf Raise
Homebase – Elbow to Opposite Knee Crunch x 25
Round 9:
Nodes – Blocks x 5
Homebase – Get Ups x 25
Round 10:
Nodes – Side-Side Pushups on block x 10
Homebase – BBSUs x 25
MARY: No time
ANNOUNCEMENTS: Convergence on Saturday, Spartan on 3/14-15
COT: new ventures, family conflict, teachers/students, world peace, healing