Date: 2025-09-22

AO: rumble

Q: Paycheck

PAX: Bishop, Mr Rogers, Schnitzel, Bionic, Wee Man, Paycheck

FNGs: None

COUNT: 6

CONDITIONS: Super Ripe for Acceleration: Clear, Starry, Mild.

WARMUP:

1- Welcome, Intro & Disclaimer.

All assumed in Cadence unless “OYO” specified:

2- Forward Claps, x10

Pax give themselves a round of applause for Showing Up.

3- Overhead Claps, x10

Pax Applaud Wee Man for Showing Up

4- Cuban Night Clubs, x10

5- Inchworms, x10 OYO

From standing, Pax with feet planted, bearcrawl upper body to Merkin starting position, perform 1 Merkin, crawlbear back, and resume standing = 1.

6- Popcorn/ “pop”squats, x 10:

Pax start in an isometric “down” position of a squat, quickly shift to high plank by planting hands and getting a burpee mule kick to engage a quick high plank, to return explosively to squatting = 1.

7- Windmills, x 10

8- High Knees, x10

9- Slow High Knees, x 10

10, Mosey to Very Educational Splash Pad (VESP)

THE THANG:

A): THRASHPAD (x3)

1- Explosive Merkins

Pax Incline Hi Plank the Splashpad Bench, and explosively Merkin to standing = 1

2- Step Ups x10 OYO

3-Slow Dips x10

– Mosey to Island

– Team Calves 10

Pax Stand on Curb and do calve raises in unison

B): SLINGSHOT (x5)

1- Mosey half of island.

2- Jailbreak other half of island.

3- Burpees, x3 OYO

C): BEAR CAVE

1- Bearcrawl to big doors

2- Crawlbear to other end

– 3/4 Victory lap to platform

D): PLATFORM MINIMARY (x3)

1- Gas Pumpers x10

2- Platform Freddie Mercuries x1”

3- Platform Hello Dollies

– 1/4 victory lap to Ridgeland Starting gate

E): THE RIDGELAND LEG ROUTE (x3)

1- Hand Release Merkins x5 OYO

2- Mosey down

3- Burpees, x3 OYO

4- BACKWARDS Mosey up

F): WHO FARTLEK’D

1- Mosey 1 lightpole

2- Jailbreak 1 lightpole

3- Rinse and repeat to Launchpad