This morning, 14 faithful PAX showed up arriving slowly but surely to Goat Island for their morning beat down.
Warm-Up: Lap around parking lot and through the nearby street at dogs began to bark letting their owner aware of our pack. Proceed to side straddle hop, imperial walkers, mountain climbers, carolina dry dock, LBC’s and finished with Russian Twists. All in cadence.
Next we progressed to some parking lot work as the guys began to wake up with inch worm to the truck and sprint to the other side. This was followed by high knees, butt kicks, shuffles, bear crawl, and crab walks all followed by a sprint to the other side of the parking lot.
Circled up for a quick set of prayer squats in cadence and then a mosey to the playground area over the first bridge of the island. Of course, this is when we heard the first “TAKE THE BRIDGE” scream from BA as he started to heat up. (Surprised the police have not showed up yet).
Circled up in the grass area by the playground as we began the TABATA training with Jobu’s inspirational music that could hardly be heard with nearby passing trains and heavy breathing from the PAX. The TABATA training consisted of 20 seconds of merkins, with 10 seconds of rest x 8. Next exercise was Freddy Mercury 20 seconds on, 10 seconds rest x 8. The PAX was struggling at this point.
Mosey across second bridge to the town of Cramerton. Task, run up the hill do a burpee, run down and then back up the hill do 2 burpees until 4 burpees were completed. Most guys were gased at this point but Dolph decided to lap the group and do an extra. Plank until everyone finished.
Finally, mosey to the original parking lot across both bridges, and yes BA yelled “TAKE THE BRIDGE”. The cool down consisted of some ab work with flutter kicks, LBC’s, and protractor work.
Good work this morning men. Keep up the good work! Enjoyed getting the chance to Q this morning. Guys, wanted to share John Wooden’s Pyramid of Success. Take a look! You can click on the link for a more detailed explanation. We all can apply his pyramid of success to our lives.