8 PAX joined me at my VQ at Patmos
Warm-up
Buttkickers – 10
High Knees – 10
Moroccan Night Club – 10
Bean Picker – 10
Mosey to the bottom of the big hill for the workout
At the top of the hill, the PAX found the camping lantern and2 pages of instructions (so no one needed to ask what was next). This workout was deeply inspired by the Beast workout Thunder and I completed a few weeks ago, lead by the Marine recruits. It is the recruiter’s favorite workout routine. It is a stacking exercise. The Marines ran it as a stacking ladder – which is kinda what we did.
Run up the hill. Do the first exercise on the list below, run down the hill. Run back up the hill, do the first exercise, then do the second exercise. Run back down the hill, run up the hill, do the first exercise, the second exercise and then the third exercise – I hope you get the idea. Below are the exercises we did in order. As you can see, PacRat was disappointed, as I saved burpees for last.
In order to work on social distancing, we ran up the grass, and ran down on the path.
1. FORWARD LUNGE – 5 each leg
2. CAROLINA DRYDOCKS 5 each leg
3. REVERSE LUNGE 5 each leg
4. SHOULDER TAP 5 each shoulder
5. SIDE CRUNCH 5 each side
6. SIDE LUNGE – 5 each leg
7. BUTTERFLY SIT-UPS – 5
8. MOUNTAIN CLIMBERS 10 sets
9. SQUATS – 5
10. HAND RELEASE MERKINS – 5
11. AMERICAN HAMMER 5 each way
12. BURPEES – 5
As the warm-up and workout took 45 minutes, no time for formal Mary. However we did our share of core exercises along the way.
MOLESKIN
I fashioned the routine with a standing exercise followed by a ground exercise, for the most part. Up / down, followed by up / down. I noticed a lot of grunting and heavy panting this morning as we kept moving the entire time – no down time. Thank you for everyone who showed. Some day I will Q at The Dump and Troy, but that won’t occur until 2021. Keep up the good work everyone. Thank you Optimus for the nudge to Q at Patmos.
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