Date: Saturday , 03/11/23

AO: scrooge

PAX: Cinnamon, Green Egg, Thriller RESPECT

TClaps to Pre- Runners: SpeedWalker and one other

Q: Paycheck

Total: 4

Conditions: Cool, Spring-like, blue skies.

Warm-Up:

Disclaimer

Give yourself a round of applause for showing up to Accelerate your fitness and fortitude….

In Cadence (IC):

• foward claps x10

• Slow Prisoner Squatsx 10 …because your body is now a prisoner to your MIND.

• Inchworm to Squat x 10

• Shoulder Taps x10

• Hand Release Merkins x10

• Slow Mountain Climber x10

• Hands to Heaven/Disco Plank x10

• High Knees, in Cadence

Mosey to First base dugout/Ebenezer side bleacher.

• Gas Pumpers x10…prime the pump.

• 10 Calf Raises

• Mosey to R Field Foul Pole.

THE THANG

BLOCK ONE: FARTLEKS

At R Field Foul Pole: Since it’s that time of year and we are on the baseball diamond…

• 10 Diamond Merkins, IC

• Spicy Mosey (pushing harder than standard Mosey) to Center Field, then Jailbreak to L Field Foul Pole.

• High Plank; Shoulder Taps x 10

• Spicy Mosey to Center Field, Jailbreak to R Field Foul Pole

• High Plank; Carolina Dry Docks x 10

• Spicy Mosey to Center Field, Jailbreak to L Field Foul Pole

• Spicy Mosey CF; Jailbreak to R Field Foul Pole

• 10 count; Family-Member-In-Car-On-Fire-Jailbreak to R Field Foul Pole

• Prisoner Lunge to Dugout

• 20 Gas Pumpers

• 20 calf raises on bleachers

BLOCK TWO: PAYCHECK PICNIC PARKOUR

3 Rounds:

• Chuck Norris Side Step Ups ( Super 80’s karate knee to bad guy’s face after step up) x 20

• “The Neighbors” Table Top exploding-to-standing Merkins x 20

• Pullup Negatives x 10

• Crawl Bear to Playground.

BLOCK THREE: BONNIES AND AB ROLLOUTS

Three Rounds:

• Partner A Swingset Ab Rollout x 8

• Partner B Bonnie Blairs

Mary, Round Robin x10 IC cap:

• Heels to Heaven @ Paycheck

• American Hammers Thriller

• Flutter kicks, Green Egg

• Hello Dolly, Cinnamon

• Alphabet Soup (a-j), Paycheck

• Freddy Mercuries, Thriller

• Crunches, Green Egg

• Rosalitas, Cinnamon

BROGA.

• Tebows

• modified Pigeons

• pigeons

Count-o-Rama

Name-O-Rama

COT

BOM

Pledge

Pic