Twenty-two men including six FNG’s gathered in the humidity for Godfather’s Avenger station beat down. The PAX breathed a sigh of relief when it was revealed the workout would not be taking place on the GMS football field. That is, until they realized they’d be doing all their workouts on gravel pathways. Here it is…
Mosey to the Flag (Pledge)
Mosey back to Grassy Area
Warm-Up
- Side-Straddle Hop x10 (IC)
- Merkins x10 (IC)
- Imperial Walker x10 (IC)
- LBC’s x10 (IC)
- Hillbillies x10 (IC)
The Thang
Mosey to Station 1
Station 1 – Captain America
- Punches x40
- Jump Squats x10
- LBC’s x20
- Butt-Ups x10
- Raised Leg Circles x10
- Merkins x15
- Mosey to Station 2
Station 2 – Iron Man
- High Knees x30
- Squats x20
- Merkins x10
- Elbow Plank 30-Count
- Star Plank 30-Count
- Iron Mans x10
- Mosey to Station 3
Station 3 – The Hulk
- Squats x20
- Hulk Smashes x30
- Lunges x10
- Leg Raises x10
- Carolina Dry Dock x10
- Mosey to Station 4
Station 4 – Thor (Picnic Table Beat Down)
- Step-Ups
- Dips
- Derkins
- Small Lap
- Rinse/Repeat x3 and increase reps each time (10, 15, 20)
- Mosey to Station 5
Station 5 – Eagle Eye
- Fast High Knees x30
- Fast Squats x20
- Fast Mountain Climbers x20
- Fast Flutter Kicks x20
- Fast Scissors x20
- Mosey to Station 6
Station 6 – Black Widow
- Staggered Merkins x10
- Tricep Extension Merkins x5
- Squats x10
- World War I Sit-Ups x10
- Side-to-Side Legs x10 each side
- Plank Leg Raises x10 each leg
- Mosey to Station 7
Station 7 – Nick Fury
- Godfather’s Modified Zombie Walk (up the hill)
- Mosey to Station 8
Station 8 – Agent Coulson
- Stair Suicides x2
- Mosey to COT/Name-o-Rama
Godfather